Friday, May 10, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: five rounds for time: 60x double under 40x walking lunge 500m row – At Home: five rounds for time: 60x lateral hop (odd rounds)/high knees (even rounds) 40x walking lunge 400m run –or– 100x mountain climber
Thursday, May 9, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: 1 snatch + 2 overhead squat 1-1-1-1-1-1-1-1 Begin each round every 2.5 minutes. At Home: complete six sets, starting every 90 seconds: 6 per side: object single-arm power snatch –or– 8 (sit-up + stand and jump) 20x rotational sit-up
Wednesday, May 8, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: Murph Prep 1: “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! You may elect to use a weight vest, today. At Home: Murph Prep […]
Tuesday, May 7, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 1-minute L-sit hold 30x shoulder-to-overhead @ 135/95-lbs. 1-minute hang *on pull-up bar* 20x shoulder-to-overhead 1-minute L-sit hold 10x shoulder-to-overhead At Home: for time: for time: 90-second v-hold 30x object shoulder-to-overhead –or– atomic pushup 90-second plank hold 20x shoulder-to-overhead –or– atomic pushup 90-second […]
Monday, May 6, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: complete 10 one-minute rounds; rest exactly one minute between rounds: 6x box jump, 24/20″ platform 7x burpee max dumbbell hang power clean @ 100/70-lbs. At Home: complete 10 one-minute rounds; rest exactly one minute between rounds: 6x star jump 7x burpee max object hang […]
Sunday, May 5, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: three rounds for time: 10x ring muscle-up 25x wall ball @ 20/14-lbs., 10/9-ft. target At Home: three rounds for time: 20x pull-up option 25x single-arm thruster –or– 25x squat jump
Saturday, May 4, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “CrossFit Total” back squat, 1 repetition shoulder press, 1 repetition deadlift, 1 repetition At Home: four minutes: max dumbbell/object front squat –or– squat jump –rest two minutes– four minutes: max dumbbell/object push press –or– dip option –rest two minutes– four minutes: max dumbbell/object deadlift […]
Friday, May 3, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 150-ft. handstand walk –or– 15x wall climb 800m run 150x double under 800m run At Home: for time: 25x (inchworm + pushup) 800m run –or– 40x burpee 100x mountain climber 50x plank up down 800m run –or– 40x burpee
Thursday, May 2, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 15 minutes: 11x burpee box jump over, 24/20″ platform 100m farmer’s carry @ 110/70-lbs. At Home: as many rounds as possible in 15 minutes: 11x (lateral burpee + air squat) 200m run –or– (10x [object] renegade row + […]
Wednesday, May 1, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: 2 hang power clean + 2 hang squat clean 1-1-1-1-1-1-1 Begin each round every 2.5 minutes. At Home: two cycles; as many rounds as possible in five minutes: 2x object power clean –or– plank up down 5x object front squat –or– 10x squat 10x […]