Categorized as: Uncategorized

Friday, June 11, 2021

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

10 rounds for time:

7x wall ball @ 20/14-lbs.

7x pull-up

At Home:

10 rounds for time:

7x single-arm thruster –or– squat jump

7x sheet row –or– dumbbell renegade row –or– 14x renegade row

Wednesday, June 9, 2021

In Gym:
as many rounds as possible in 18 minutes*:
200m weighted run
10x ring dip
20x single-leg squat (alternating, total)

*You have the option to use a 20/14-lb. weight vest for the workout, OR a 20/14-lb. med ball for just the running section.

At Home:
as many rounds as possible in 18 minutes*:
30x jumping jack
10x no pushup burpee
15x dip option
20x single-leg squat (alternating, total) –or– reverse lunge

Friday, June 4, 2021

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

“#$^%&)!!”

four rounds for time:

200m run

12x deadlift @ 155/105-lbs.

9x hang power clean

6x push jerk

200m row

At Home:

“#$^%&)!!”

four rounds for time:

50x jumping jack

12x dumbbell/object deadlift –or– inchworm

9x hang power clean –or– standing long jump

6x push press –or– pushup

20x no pushup burpee

Monday, May 17, 2021

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

shoulder press

5-5-5-5-5

Begin each round every two minutes.

push press

3-3-3-3-3

Begin each round every two minutes.

At Home:

eight two-minute rounds, rest one minute between rounds:

even rounds: max staggered grip pushup

odd rounds: max dumbbell push press –or– atomic pushup

Monday, May 3, 2021

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

six rounds, every two minutes:

3x heavy deadlift

then, six rounds, every two minutes:

2x heavy power clean

At Home:

five rounds, every two minutes:

30x mountain climber

5-10x dumbbell/object power clean –or– standing long jump

five rounds, every two minutes:

20x lunge jump

5-10x dumbbell/object deadlift –or– single-leg romanian deadlift, per side

five rounds, every 90 seconds:

30 seconds in a handstand –or– 30-second hollow hold

Tuesday, April 6, 2021

In Gym:
power clean*
5-5-5-3-3-3-1-1-1

Begin each round every three minutes.

At Home:
five two-minute rounds, rest exactly one minute between rounds:
10x dumbbell/object power clean
10x max vertical jump

Saturday, March 6, 2021

In Gym:
eight rounds, every three minutes:
5x heavy bench press

then, three rounds for quality:
8x dumbbell bent-over row, left
8x dumbbell bent-over row, right
8x shoulder press @ 95/65-lbs.
8x push press @ 95/65-lbs.

At Home:
five two-minute cycles, complete as many rounds as possible within the cycle and rest exactly two minutes between cycle:
10x pushup, 2-second hold at 90 degrees on the descent
5x staggered grip pushup
10-second superman hold

then, three rounds for quality:
10-12x single-arm dumbbell bent-over row per side –or– 1-minute reverse plank hold
12 dumbbell/object shoulder press -or– dip option

Saturday, January 30, 2021

In Gym:
six rounds, every two minutes:
2x heavy snatch

six rounds, every two minutes:
2x heavy power clean

At Home:
six rounds, every two minutes:
4 single-arm muscle snatch –or– 4 (sit-up + stand and jump)
4 weighted squat jump

six rounds, every two minutes:
4-8 dumbbell/object power clean –or– 12 max vertical jump
30-second v-hold

Sunday, November 22, 2020

CrossFit MPH – WOD

Metcon (No Measure)

as many rounds as possible in 15 minutes:

15x box jump, 24/20″ platform

15x swing @ 55/35-lbs.

New Homepage

[vcv_menu key=”primary-navigation”]

MPH IN 100 WORDS™

MPH provides serious fitness for everyone, group training and first class coaching. Quality, effort, and consistency matter most. We use functional movements (squats, deadlifts, presses, pull-ups, pushups, sit-ups, gymnastics, Olympic lifts, running, rowing), combine them infinitely and perform them in intense and effective workouts, short, medium and long in duration. Ours is the most professional and comprehensive coaching, and the hardest, but most rewarding workout. We believe in the physical, collective and collaborative strength of our community, safety, rational nutrition and that human capacity knows no limits. We support and take care of each other, and we have fun doing it.

WHAT OUR MEMBERS SAY

In life, we each find places where we belong. Places that resonate with the core of commitments that can anchor our purpose during a given season of our life. I know that I can walk into the box at any time, at any class, and feel like I belong–even when I’m doing a scaled workout or when my progress is not at my best level that day. But I have a group of coaches and the support system that will push me to be the best that I can be in that moment and know that there is always tomorrow to keep improving to travel my new journey for my path, even when it can feel like penguin steps.

Matt R., Member Since January 2019