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.

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.

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

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.

MPHR Workout #177
for time:
5k run, at 85 percent of current (<three months) personal record at distance; if no current time exists, run at 85 percent RPE

Row Workout
for time:
5k row, at 85 percent of current (<three months) personal record at distance; if no current time exists, row at 85 percent RPE

MPHR Workout #174
for time:
5k run time trial, all-out effort

Compare results to SC MPHR Workout #146.

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

Compare results to MPHR Workout #155.

MPHR Workout #171 (All Sports)
three rounds:
20-second effort trial, run all-out
–rest 20″–
30-second effort trial, run all-out
–rest 30″–
45-second effort trial, run all-out
–rest 45″–
one-minute effort trial, run all-out
–rest 1′–

Compare results to MPHR Workout #156.

MPHR Workout #168 (All Sports)
three rounds:
one-minute run time trial, all-out effort
-rest 1′-
one-minute run time trial, all-out effort
-rest 1′-
one-minute run time trial, all-out effort
-rest 1′-

• This workout is scored by the distance traveled in meters for each interval
• Deviate above or below the distance traveled in the first 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.