MPHR Workout #45
10-second effort trial, run all-out
–rest 60″–
10-second effort trial, run all-out
–rest 50″–
10-second effort trial, run all-out
–rest 40″–
10-second effort trial, run all-out
–rest 30″–
10-second effort trial, run all-out
–rest 20″–
10-second effort trial, run all-out
–rest 10″–
10-second effort trial, run all-out

• then, reverse and complete interval sequence
  • 10-second trial, rest 10″, 10-second trial, rest 20″, etc.

MPHR Workout #46
each for time:
4x 300m run

• Rest five minutes between repeats

MPHR Workout #47
for time:
10k run, at 80 percent of current (<three months) personal record at distance for the first 5k, then descend (get faster) for final 5k; if no current time exists, run at 80 percent RPE

• Do not descend, and foul
• Foul* = max pushup

Compare results to MPHR Workout #32.

Post all dates, scores and completed fouls 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.

MPHR Workout #42
each for time:
2x one-mile run, at current (<three months) personal record at 5k

MPHR Workout #43
tabata –10 run*

*One Tabata –10 round is 16 rounds of 10 seconds of maximum work, followed by five seconds of rest.

• If running on a treadmill, set it to a 12 percent grade and 0.5 miles per hour slower than your best 5k pace
• Stop completely for rest intervals

This workout is scored by the total distance traveled, in meters, from all 16 rounds.

MPHR Workout #44
for time:
10-mile run time trial, all-out effort

Post all dates and scores to comments.

MPHR Workout #40
three rounds, each distance for time:
100m run
–rest 100m time–
200m run
–rest 200m time–
400m run
–rest 400m time–

MPHR Workout #41
for time:
5k run time trial, all-out effort

Compare results to MPHR Workout #3.

Post all dates and scores to comments.

Congratulations Ryan B., for completing Sunday’s Freedom’s Run marathon with a new personal record!

—

MPHR Workout #36
8x 30-second effort trial, run all-out

• Rest 20 seconds between repeats

MPHR Workout #37
3x five-minute effort trial, run all-out

• Rest 3 minutes between repeats

MPHR Workout #38
for time:
5k run, at current (<three months) personal record at 10k

MPHR Workout #39
8x 30-second effort trial, run all-out

• Rest 20 seconds between repeats

Compare results to MPHR Workout #36.

Post all dates, scores and completed fouls 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.

MPHR Workout #34
“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 three seconds per the worst previous equivalent interval (distance), and foul
• Foul* = tabata bottom-to-bottom** squat
  • **One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest
  • All 10-second rest intervals must be taken in the bottom of the squat—where your hips are below your knees but your hamstrings do not rest on your calves.
  • This workout is scored by the least number of repetitions completed for each, eight-set Tabata round.

Compare results to MPHR Workout #23.

MPHR Workout #35
for time:
10k run time trial, all-out effort

Compare results to MPHR Workout #21.

Post all dates, scores and completed fouls 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.

MPHR Workout #31
each for time:
2x 200m run + 3x 400m run + 1k run

• Rest 60 seconds between 200m repeats and 90 seconds between 400m repeats
• Deviate slower than two seconds per the worst 200m and three seconds per the worst 400m, and foul
• Foul* = one-minute max burpee

Compare results to MPHR Workout #9.

MPHR Workout #32
for time:
10k run, at 80 percent of current (<three months) personal record at distance for the first 5k, then descend (get faster) for final 5k; if no current time exists, run at 80 percent RPE

• Do not descend, and foul
• Foul* = max pushup

Compare results to MPHR Workout #12.

MPHR Workout #33
45-second effort trial, run all-out
–rest 45″–
90-second effort trial, run all-out
–rest 90″–
three-minute effort trial, run all-out
–rest 3′–
six-minute effort trial, run all-out
–rest 6′–
three-minute effort trial, run all-out
–rest 3′–
90-second effort trial, run all-out
–rest 90″–
45-second effort trial, run all-out

Post all dates, scores and completed fouls 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.

MPHR Workout #28
each for time:
4x 1k run with a 20/10-lb. weight vest

• Rest two minutes between repeats

MPHR Workout #29
tabata run*

*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest.

• If running on a treadmill, set it to a 12 percent grade and 0.5 miles per hour slower than your best 5k pace
• Stop completely for rest intervals

This workout is scored by the total distance traveled, in meters, from all eight rounds.

Compare results to MPHR Workout #25.

MPHR Workout #30
for time:
5k run, at 80-90 percent RPE

Post all dates and scores to comments.

MPHR Workout #25
tabata run*

*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest.

• If running on a treadmill, set it to a 12 percent grade and 0.5 miles per hour slower than your best 5k pace
• Stop completely for rest intervals

This workout is scored by the total distance traveled, in meters, from all eight rounds.

Compare results to MPHR Workout #22.

MPHR Workout #26
for time:
one-mile run time trial, all-out effort

Compare results to MPHR Workout #7.

MPHR Workout #27
for time:
13.1-mile run time trial, all-out effort

Post all dates and scores to comments.

MPHR Workout #22
tabata run*

*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest.

• If running on a treadmill, set it to a 12 percent grade and 0.5 miles per hour slower than your best 5k pace
• Stop completely for rest intervals

This workout is scored by the total distance traveled, in meters, from all eight rounds.

Compare results to MPHR Workout #15.

MPHR Workout #23
“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 three seconds per the worst previous equivalent interval (distance) down the ladder, and foul
• Foul** = max pushup; rest two minutes before completing
  • You may foul more than once

MPHR Workout #24
one-minute effort trial, run all-out
–rest 50″–
one-minute effort trial, run all-out
–rest 40″–
one-minute effort trial, run all-out
–rest 30″–
one-minute effort trial, run all-out
–rest 20″–
one-minute effort trial, run all-out
–rest 10″–
one-minute effort trial, run all-out

• Rest amply, then

• Reverse and complete interval sequence
  • One-minute trial, rest 10″, one-minute trial, rest 20″, etc.

Post all dates, scores and completed fouls 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.

MPHR Workout #17
each for time:
12x 100m run

• Rest 35 seconds between repeats
• Deviate slower than two seconds per the worst interval, and foul
• Foul* = “Griff“ (two rounds for time: 800m run, 400m backwards run)

workout courtesy of crossfit.com

MPHR Workout #18
40-minute run time trial, all-out effort

This workout is scored by the total distance traveled, in meters.

MPHR Workout #19
30-minute run, at 80 percent RPE for the first 15 minutes, then 90-100 percent RPE for final 15 minutes

MPHR Workout #20
10-minute effort trial, run all-out
–rest 5′–
five-minute effort trial, run all-out
–rest 2.5′–
2.5-minute effort trial, run all-out
–rest 1.25′–
1.25-minute effort trial, run all-out

MPHR Workout #21
for time:
10k run time trial, all-out effort

Post all dates, scores and completed fouls 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.