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)
Monday, May 22, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: five rounds for time: 6x push jerk @ 135/95-lbs. 15x burpee then, practice one of the following for 10 minutes: option 1: strict muscle-up or low ring strict muscle-up option 2: strict ring dip At Home: five rounds for time: 10x push press –or– atomic pushup […]
Sunday, May 21, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: three five-minute rounds; rest exactly one minute between rounds: 500m row 25x dumbbell power snatch @ 50/35-lbs. max box jump, 24/20″ platform At Home: three five-minute rounds; rest exactly one minute between rounds: 400m run 25x object power snatch –or– (sit-up + max vertical jump) max […]
Saturday, May 20, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: back rack lunge 10-10-10-10-10-10 Begin each round every three minutes. There is an OPTIONAL 200m medicine ball carry (20/14-lbs.) after each round of lunges. At Home: four rounds for quality; rest between rounds: 10-20x object lunge –or– (20-30 lunge) 1-minute overhead hold –or– plank hold 15x […]
Friday, May 19, 2023
CrossFit MPH – WOD WOD (No Measure) 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: […]