Friday, May 19, 2023
CrossFit MPH – WOD
In Gym
Murph Prep 4 in 21 minutes, complete as much as possible of the following: one mile run + three rounds: 5x pull-up 10x pushup 15x air squat + three rounds: 5x chest-to-bar pull-up 10x staggered grip pushup 15x medicine ball squat @ 20/14-lbs. + three rounds: 5x strict pull-up –or– bar muscle-up 10x explosive pushup 15x wall ball, 10/9-ft. target At the 22 minute mark, complete an 800m run for time. If you would like to try a weight vest today, it is mandatory to remove it after the second set of three rounds!
Results
-MPH Outside the Box Scores-
Lisa C.: 19:00 (4 min run, 8 pushup, 5 banded pu, 15-lb db)
Diana D.: 8 + 11 goblet thrusters (4 min run, 7 pushup/8 staggered knee pushup, 5 banded pu, 15-lb db)
Tom G.: 19:50 (4 min run, 5 body rows, 8 pushup/8 pushup staggered, 15-lb db)
-MPH Inside the Box Scores-
Jermaine B.: 5 + 15 weighted squat, 4:05 (3 strict/3 pu/5 pu, 20-lbs.)
Terry A.: 9 rounds, 3:43 (1200m run + 400m run, 5 bodyrow/bodyrow/bodyrow, 5 pushup/pushup/pushup, 10-lbs. at 8 ft.)
Daniel H.: 7 + 5 strict pu, 3:49 (5 pu/3 ctb/5 strict, 20-lbs.)
Dan B.: 4 + 2 staggered pushup, 4:56 (20-lbs.)
Katie G.: 6 + 2 pushup, 3:15 (1200m run + 400m run, 5 kip swing/5 banded strict/5 bodyrow, 5 pushup/5 pushup/5 pushup, 15 air squat/air squat/air squat, 10-lbs.)
Kara K.: 7 + 2 wb, 3:29 (5 pullup/5 exaggerated kip/5 banded strict, 14-lbs.)
Andrew W.: 7 + 2 wb, 3:27 (20-lbs.)
Jaren G.: 6 + 2 pushup, 3:58 (5 strict/strict/strict pu, 20-lbs.)
Borja G.: 7 + 7 pushup, 4:04 (5 pu/ctb/strict pu, 20-lbs.)
Rami B.: 6 + 5 w, 4:14 (20-lbs.)
Stuart J.: 6 + 2 wb, 4:00 (5 jumping/kip swing/strict pu, 14-lbs.)
Michael Fo.: 7 + 2 pu, 4:45 (5 pu/jumping ctb/strict pu, 14-lbs.)
John N.: 6 + 6 pushup, 4:14 (20-lbs.)
Walt C.: 6 + 9 wb, 4:11 (5 pu/pu/strict pu, 20-lbs.)
Aidan Co.: 8 + 2 wb, 3:55 (5 jumping/kip swing/strict pu, 14-lbs.)
Harrison T.: 7 rounds, 4:50 (5 jumping/pu/strict pu, 20-lbs.)
David C.: 7 + 10 pushup, 3:35 (bmu, 20-lbs.)
Jen D.: 7 + 1 wb, 2:34 (1200m row + 800 row, 5 jumping/banded strict/banded strict, 5/7/10 elevated pushup, 14-lbs.)
Talia C.: 4 + 6 pushup, 4:26 (3 pu/3 banded strict/5 jumping pu, 7 knee pushup/knee pushup/knee pushup, 14-lbs.)
Steven T.: 7 + 2 pullup, 4:12 (20-lbs.)
Thomas R.: 7 + 5 wb, 3:10 (64 cal + 32 cal bike, 20-lbs.)
Sean F.: 8 + 3 bmu, 3:59 (1600m row + 800m row, bmu, 20-lbs.)
Kate G.: 8 + 3 explosive pushup, 3:38 (1600m run + 800m row, 14-lbs.)
Brendan D.: 7 + 2 strict pu, 4:48 (20-lbs.)
Sam C.: 7 + 3 explosive pushup, 5:29 (1400m run + 800m run, 3 strict pu/5 strict pu/5 kipping pu, 20-lbs.)
Tarek K.: 9 rounds, 3:50 (1600m row + 800m row, 9 rounds: 5 banded strict, 7 pushup, 10 air squat)
Dave R.: 8 + 5 bmu, 3:03 (1600m row + 800m row, bmu, 20-lbs.)
RJ A.: 6 + 2 strict pu (5 pu/5 ctb/5 strict, 20-lbs.)
Chris C.: 4:33 (5 pu/5 ctb/5 strict, 20-lbs.,+ 20-lb. vest)
Matthew H.: 5, 5:22 (5 pu/5 banded pu/5 strict, 20-lbs.)
Andrew S.: 6 + 11 wb, 3:45 (5 pu/5 pu/5 strict, 20-lbs.)
Lexi S.: 8 + 3 pu, 5:06 (3 banded strict, 8/6 knee pu, air squat)
Alex B.: 4, 5:09 (3 banded strict, pu/staggered grip, 10-lbs.)
Kate R.: 5 + 2 pullup (96 cal. bike, bodyrow/2 strict pu,14-lbs.)
Adrienne V.: 4 + 8 mb squat, 5:06 (kipping pu/3 c2b/strict, knee pu)
Kiely W.: 7 + 1 push-up, 3:44 ((3 banded strict, knee pu, 14-lbs.)
Bill G.: 7 + 5 wb, 4:32 (1600m row + 50 cal. bike, 20-lbs.)
TR R.: 6 + 2 bmu, 5:23 (20-lbs., + 20-lb. vest after 1st run)
Kyle B.: 6 + 5 pull-up, 4:34 (kip swings + kipping pull, strict c2b, 20-lbs.)
Amr M.: 5 + 10 staggered pu, 4:44 (5 kipping pu, 3 c2b, strict, 20-lbs.)
Francisco L.: 6 + 4 ex. pushup (20-lbs. + 20-lb. vest)
John Sa.: 6 + 9 ex. pu, 4:07 (5 pu/5 c2b/5strict, 20-lbs.)
Nate S.: 8 + 3 kipping pu, 3:47 (kipping pu, 20-lbs.)
Matthew R.: 7 + 8 wb, 4:30 (20-lbs.)
Rony J.: 8, 4:26 (v-up, 35/45-lb. Russian swing, 14-lbs., squat/1 rd. wall ball, mb squat/mb squat)
Matt M.: 6 + 5 pu, 4:32 (5 pu/5 pu/5 strict, pushup, 20-lbs.)
Lily G.: 5 (1200m run, ring rows, 14-lbs., no final run due to scheduling conflict)
