Tuesday, May 2, 2023
In Gym: power clean 5-5-3-3-3-1-1-1-1 Begin each round every 2.5 minutes. then, practice handstand progressions and handstand walking for 10 minutes. At Home: five rounds, every 2.5 minutes: 50x mountain climber 5-10x dumbbell/object power clean –or– standing long jump five rounds, every 2.5 minutes: 20x lunge 5-10x dumbbell/object deadlift –or– single-leg romanian deadlift, per side
Monday, May 1, 2023
In Gym: Murph Prep 2: “Half Murph” for time: 800m run + 50x pull-up 100x pushup 150x air squat + 800m run *Partition the pull-ups, pushups and air squats any way you want! Compare results to May 5, 2022. At Home: Murph Prep 2: “Half Murph” for time: 800m run (or 4 rounds of 50x […]
Sunday, April 30, 2023
In Gym: for time: 800m run 100x thruster @ 95/65-lbs. *Starting at the eight-minute mark: at the top of each minute, complete 8x lunge jump before moving to the thrusters. At Home: for time: 800m run 100-120x object thruster –or– 100-120x squat jump *Starting at the eight-minute mark: at the top of each minute, complete […]
Saturday, April 29, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Nate” as many rounds as possible in 20 minutes: 2x ring muscle-up 4x handstand pushup 8x swing @ 70/55-lbs. At Home: “Nate” as many rounds as possible in 20 minutes: 2-4x strict pull-up option 4x atomic pushup 8x object swing –or– 16x hollow rock
Friday, April 28, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: 1 front squat + 3 back squat 1-1-1-1-1-1 Begin each round every three minutes. then, three rounds for quality: 5x Turkish get-up, per side At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump […]
Thursday, April 27, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 15 minutes: 20x burpee 20x single-arm kettlebell push press @ 55/35-lbs. At Home: as many rounds as possible in 15 minutes: 20x burpee 20x single-arm object push press –or– staggered grip pushup/atomic pushup
Wednesday, April 26, 2023
In Gym: in teams of two, complete the following work in any order: 5000m row 150x box jump, 30/24″ platform 150x deadlift @ 185/125-lbs. At Home: seven rounds for time, rest exactly 90 seconds between rounds: 12x object deadlift –or– 10x pushup 10x burpee
Tuesday, April 25, 2023
In Gym: “Murph Prep 1” four rounds for time: 400m run 4 rounds of “Cindy” –rest exactly 1 minute between rounds– “Cindy” = 5 pull-up + 10 pushup + 15 air squat At Home: “Murph Prep 1” four rounds for time: 400m run –or– 15x burpee 4 rounds of “Cindy” –rest exactly 1 minute between […]
Monday, April 24, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: every minute, on-the-minute, for 10 minutes: 2x hang power snatch + 1x overhead squat, 3-second pause at bottom then, as many rounds as possible in 9 minutes: 3, 6, 9, 12, 15… hang power snatch @ 95/65-lbs. 30x double under At Home: then, as many rounds […]
Sunday, April 23, 2023
In Gym: for time: 400m run 50x sumo deadlift high-pull @ 75/55-lbs. 50x burpee 400m run 200-ft. dumbbell overhead walking lunge @ 50/35-lbs. (single dumbbell) 50x burpee At Home: for time: 400m run 50x object swing –or– rotational sit-up 50x burpee 400m run 50x object overhead walking lunge –or– 100x lunge 50x burpee