Wednesday, May 31, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: deadlift 5-5-5-5-5-5 These are touch-and-go reps. Begin each round every three minutes. then, as many repetitions as possible in five minutes: 25x plate devil’s press @ 45/35-lbs. max double under in remaining time At Home: two cycles, as many rounds as possible in 7 minutes; rest […]
Tuesday, May 30, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: three rounds for time: 20x toes-to-bar 20x burpee + box jump over, 24/20″ platform 20x wall ball @ 20/14-lbs., 10-ft. target At Home: three rounds for time: 20x pike-up/v-up 20x burpee + squat jump 20x single-arm thruster –or– 40x air squat
Monday, May 29, 2023
CrossFit MPH – WOD Closed – Memorial Day (No Measure) Memorial Day Make-Up Murph at 11am
Sunday, May 28, 2023
CrossFit MPH – WOD () WOD (No Measure) Olympic Lifting Class (75 minutes) – power clean progressions – jerk practice
Saturday, May 27, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: five rounds for time: 3x rope climb 5x (2x dumbbell front rack lunge + 1 thruster) @ 100/70-lbs. At Home: five rounds for time: 9x virtual toes-to-bar 6x (2x object front rack lunge + 1 thruster) –or– (6x [4x lunge + 2 squat jump])
Friday, May 26, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: for time: 45-35-25 swing @ 70/50-lbs. *Between each round, complete a 200m medicine ball carry @ 20/14-lbs. At Home: for time: 45-35-25 swing @ 70/50-lbs. *Between each round, complete a 2-minute plank hold
Thursday, May 25, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: in teams of two, three rounds for time: 80 calorie row 200x double under 80x strict sit-up *Athletes may work at the same time on the double under and sit-up, but must work individually on the row. At Home: three rounds for time: 3 minute run […]
Wednesday, May 25, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. At Home: “Quarantine Murph” run –or– 5-10 […]
Wednesday, May 24, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. At Home: “Quarantine Murph” run –or– 5-10 […]
Tuesday, May 23, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: 10 rounds, every 90 seconds: 1 hang power clean + 2 power clean At Home: as many rounds as possible in 12 minutes: 16x rotational sit-up 16x single-arm power clean (alternating, total)