running | Crossfit MPH

The do’s and don’ts of running for fitness

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Run/Row: Saturday, February 25, 2012

MPHR Workout #195
each for time:
4x 200m run + 3x 400m run

Rest one minute between 200m repeats and 90 seconds between 400m repeats

Compare results to LC MPHR Workout #68.

Row Workout
each for time:
4x 250m row + 3x 500m row

Rest one minute between 250m repeats and 90 seconds between 500m repeats

Post all dates and scores to comments.

*Unless otherwise noted, each workout demands maximal focus and intensity from the start. That is, beginning with the first interval, or start of a time trial or tempo/stamina workout, you are expected to be at your best and fastest. Getting faster as the workout goes on, as noted by improving interval or split times, will not benefit you and is not in keeping with this program’s aims. “Fouls” are penalties for unsustained efforts and should be avoided by making the ultimate commitment to each undertaking. If you foul, your penalty is to be completed at the conclusion of the endurance workout.

Run/Row: Monday, February 20 – Friday, February 24, 2012

MPHR Workout #193
each for time:
4x 400m run

Rest four minutes between repeats

Compare results to MPHR Workout #59.

Row Workout
each for time:
4x 500m row

Rest four minutes between repeats

MPHR Workout #194
for time:
5k run, at current (<three months) personal record at 10-mile run

Row Workout
2000m row, at current (<three months) personal record at 5k

Compare results to MPHR Workout #184.

Post all dates and scores to comments.

*Unless otherwise noted, each workout demands maximal focus and intensity from the start. That is, beginning with the first interval, or start of a time trial or tempo/stamina workout, you are expected to be at your best and fastest. Getting faster as the workout goes on, as noted by improving interval or split times, will not benefit you and is not in keeping with this program’s aims. “Fouls” are penalties for unsustained efforts and should be avoided by making the ultimate commitment to each undertaking. If you foul, your penalty is to be completed at the conclusion of the endurance workout.

Run/Row: Saturday, February 18, 2012

MPHR Workout #192
each for time:
2x 1250m run

Rest three minutes between repeats
Deviate slower than five seconds per the worst interval, and foul
Foul* = two-minutes max pushup

Row Workout
each for time:
2x 1500m row

Rest three minutes between repeats

Deviate slower than five seconds per the worst interval, and foul

Foul* = two-minutes max pushup

*Unless otherwise noted, each workout demands maximal focus and intensity from the start. That is, beginning with the first interval, or start of a time trial or tempo/stamina workout, you are expected to be at your best and fastest. Getting faster as the workout goes on, as noted by improving interval or split times, will not benefit you and is not in keeping with this program’s aims. “Fouls” are penalties for unsustained efforts and should be avoided by making the ultimate commitment to each undertaking. If you foul, your penalty is to be completed at the conclusion of the endurance workout.

Run/Row: Monday, February 13 – Friday, February 17, 2012

MPHR Workout #190
for time:
10-mile run time trial, all-out effort

Compare results to LC MPHR Workout #155.

Row Workout
5k row time trial, all-out effort

MPHR Workout #191
each for time:
4x 400m run

Rest two minutes between repeats
Deviate slower than three seconds per the worst interval, and foul
Foul* = one minute max tuck jump

Compare results to MPHR Workout #185.

Row Workout
each for time:
4x 500m row

Rest two minutes between repeats

Deviate slower than five seconds per the worst interval, and foul

Foul* = one minute max tuck jump

Post all dates and scores to comments.

*Unless otherwise noted, each workout demands maximal focus and intensity from the start. That is, beginning with the first interval, or start of a time trial or tempo/stamina workout, you are expected to be at your best and fastest. Getting faster as the workout goes on, as noted by improving interval or split times, will not benefit you and is not in keeping with this program’s aims. “Fouls” are penalties for unsustained efforts and should be avoided by making the ultimate commitment to each undertaking. If you foul, your penalty is to be completed at the conclusion of the endurance workout.

Run/Row: Saturday, February 11, 2012

MPHR Workout #189
“Tosh 2”
three rounds, each distance for time:
200m run
–rest 200m time–
400m run
–rest 400m time–
600m run
–rest 600m time–

Deviate slower than five seconds per the worst previous equivalent interval (distance) down the ladder, and foul
Foul* = two-minutes max burpee
- You may foul more than once

Compare results to MPHR Workout #145.

Row Workout
three rounds, each distance for time:
250m row
–rest 250m time–
500m row
–rest 500m time–
700m row
–rest 700m time–

Deviate slower than five seconds per the worst previous equivalent interval (distance) down the ladder, and foul

Foul* = two-minutes max burpee

You may foul more than once

*Unless otherwise noted, each workout demands maximal focus and intensity from the start. That is, beginning with the first interval, or start of a time trial or tempo/stamina workout, you are expected to be at your best and fastest. Getting faster as the workout goes on, as noted by improving interval or split times, will not benefit you and is not in keeping with this program’s aims. “Fouls” are penalties for unsustained efforts and should be avoided by making the ultimate commitment to each undertaking. If you foul, your penalty is to be completed at the conclusion of the endurance workout.

Run/Row: Monday, February 6 – Friday, February 10, 2012

MPHR Workout #187
each for time:
6x 400m run

Rest two minutes between repeats
Deviate slower than three seconds per the worst interval, and foul
Foul* = five-minute isometric squat hold below “parallel” position

Compare results to MPHR Workout #181.

Row Workout
each for time:
6x 500m row

Rest two minutes between repeats

Deviate slower than five seconds per the worst interval, and foul

Foul* = five-minute isometric squat hold below “parallel” position

MPHR Workout #188
for time:
seven-mile run, at 95 percent of current (<three months) personal record in 10k run; if no current time exists, run at 95 percent RPE

Row Workout
for time:
5k row, at 95 percent of current (<three months) personal record at distance; if no current time exists, row at 95 percent RPE

Post all dates and scores to comments.

*Unless otherwise noted, each workout demands maximal focus and intensity from the start. That is, beginning with the first interval, or start of a time trial or tempo/stamina workout, you are expected to be at your best and fastest. Getting faster as the workout goes on, as noted by improving interval or split times, will not benefit you and is not in keeping with this program’s aims. “Fouls” are penalties for unsustained efforts and should be avoided by making the ultimate commitment to each undertaking. If you foul, your penalty is to be completed at the conclusion of the endurance workout.

Run/Row: Saturday, February 4, 2012

MPHR Workout #186
each for time:
3x 800m run time trial, all-out effort

Rest five minutes between repeats

Row Workout
each for time:
3x 1000m row time trial, all-out effort

Rest five minutes between repeats

Run/Row: Monday, January 30 – Friday, February 3, 2012

MPHR Workout #184
for time:
5k run, at current (<three months) personal record at 10k

Row Workout
2000m row, at current (<three months) personal record at 5k

Compare results to MPHR Workout #161.

MPHR Workout #185
each for time:
4x 400m run

Rest two minutes between repeats
Deviate slower than three seconds per the worst interval, and foul
Foul* = one minute max tuck jump

Row Workout
each for time:
4x 500m row

Rest two minutes between repeats

Deviate slower than five seconds per the worst interval, and foul

Foul* = one minute max tuck jump

Post all dates and scores to comments.

*Unless otherwise noted, each workout demands maximal focus and intensity from the start. That is, beginning with the first interval, or start of a time trial or tempo/stamina workout, you are expected to be at your best and fastest. Getting faster as the workout goes on, as noted by improving interval or split times, will not benefit you and is not in keeping with this program’s aims. “Fouls” are penalties for unsustained efforts and should be avoided by making the ultimate commitment to each undertaking. If you foul, your penalty is to be completed at the conclusion of the endurance workout.

Run/Row: Saturday, January 28, 2012

MPHR Workout #183
each for time:
3x 1k run

Rest three minutes between repeats
Deviate slower than five seconds per the worst interval, and foul
Foul* = two minutes max burpee

Row Workout
each for time:
3x 1200m row

Rest three minutes between repeats

Deviate slower than five seconds per the worst interval, and foul

Foul* = two minutes max burpee

*Unless otherwise noted, each workout demands maximal focus and intensity from the start. That is, beginning with the first interval, or start of a time trial or tempo/stamina workout, you are expected to be at your best and fastest. Getting faster as the workout goes on, as noted by improving interval or split times, will not benefit you and is not in keeping with this program’s aims. “Fouls” are penalties for unsustained efforts and should be avoided by making the ultimate commitment to each undertaking. If you foul, your penalty is to be completed at the conclusion of the endurance workout.

Categorized as: running