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.

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.

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.

MPHR Workout #181
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 #86.

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 #182
for time:
10k run time trial, all-out effort

Compare results to SC MPHR Workout #155.

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

Compare results to MPHR Workout #174.

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.

MPHR Workout #178
for time:
five-mile run, at 85 percent of current (<three months) personal record in 5k run; if no current time exists, run at 85 percent RPE

Row Workout
for time:
2000m row, at 85 percent of current (<three months) personal record at distance; if no current time exists, row at 85 percent RPE

MPHR Workout #179
each for time:
8x 200m run

• Rest 90 seconds between repeats
• Deviate slower than three seconds per the worst interval, and foul
• Foul* = for time: 100m lunge

Compare results to MPHR Workout #134.

Row Workout
each for time:
8x 250m row

• Rest 90 seconds between repeats
• Deviate slower than four seconds per the worst interval, and foul
• Foul* = for time: 100m lunge

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 #175
each for time:
4x 800m run

• Rest three minutes between repeats

Row Workout
each for time:
4x 1000m row

• Rest three minutes between repeats

MPHR Workout #176
each for time:
10x 200m run

• Rest two minutes between repeats

Row Workout
each for time:
10x 250m row

• Rest two minutes between repeats

Post all dates and scores to comments.

MPHR Workout #172
each for time:
6x 200m run

• Rest two minutes between repeats

Row Workout
each for time:
6x 250m row

• Rest two minutes between repeats

MPHR Workout #173
each for time:
2x 800m run

• Rest three minutes between repeats

Row Workout
each for time:
2x 1000m row

• Rest three minutes between repeats

Post all dates and scores to comments.

MPHR WOD #169 (All Sports)
6x two-minute effort trial, run all-out

• Rest one minute between repeats

Compare results to MPHR Workout #147.

MPHR WOD #170
SC, for time:
5k run, at 90 percent of current (<three months) personal record at distance; if no current time exists, run at 90 percent RPE

LC, for time:
10k run, at 90 percent of current (<three months) personal record at distance; if no current time exists, run at 90 percent RPE

U, for time:
13.1-mile run, at 90 percent of current (<three months) personal record at distance; if no current time exists, run at 90 percent RPE

Compare results to MPHR Workout #149.

Row Workout
8k row, at 90 percent of current (<three months) personal record at distance; if no current time exists, run at 90 percent RPE

Post all dates and scores to comments.

MPHR Workout #166
each for time:
2x 800m run + 2x 1k run

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

Compare results to MPHR Workout #99.

Row Workout
each for time:
2x 1000m row + 2x 1200m row

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

MPHR Workout #167
35-minute effort trial, run all-out

Row Workout
15-minute effort trial, row 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.