Thursday, May 21, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: hang power snatch 2-2-2-2-2 *Begin each round every 2 minutes. split jerk 2-2-2-2-2 *Begin each round every 2 minutes. At Home: every minute, on-the-minute, for 16 minutes: odd rounds:: 4-8 object single-arm hang snatch –or– 12-18 superman even rounds: 4-8 dumbbell split jerk –or– 12-18 rotational […]
Wednesday, May 20, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “ Murph ” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. At Home: “ Quarantine Murph […]
Tuesday, May 19, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 21x push press @ 135/95-lbs. 35x box step-over @ 50/35-lbs., 24/20″ platform 21x push press 35x box step-over 21x push press At Home: for time: 21x object push press –or– atomic pushup 35x object walking lunge –or– 2x walking lunge 21x object push press […]
Monday, May 18, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for total repetitions; 1 minute: max double under 1 minute: max burpee 1 minute: weighted sit-up –1 minute rest– then, three rounds for quality; rest about 1 minute between rounds: 10x hanging alternating leg lifts 10 per side: copenhagen plank pulses 10x superman, 2-second […]
Sunday, May 17, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: dumbbell thruster with pauses (2-second pause at bottom of squat and in overhead position) 6-6-6-6 *Begin each round every 2 minutes. Medium weights. then, as many repetitions as possible in 12 minutes: 4, 6, 8, 10… dumbbell snatch @ 50/35-lbs. (alternating, total) 4, 6, 8, 10… […]
Saturday, May 16, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 25 minutes: 200m run –or– 250m row 8x strict pull-up 16x deficit pushup, 3″ deficit 24x walking lunge At Home: as many rounds as possible in 25 minutes: 200m run 8x strict pull-up option 16x deficit pushu –or– pushup with […]
Friday, May 15, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 16 minutes: odd minutes: 8-15 sumo deadlift high-pull @ 95/65-lbs. even minutes: max (burpee + box jump), 24/20″ platform At Home: every minute, on-the-minute, for 16 minutes: odd minutes: 10x swing –or– 10-20x glute bridge option even minutes: max (burpee + squat […]
Thursday, May 14, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 5x wall climb 30x wall ball @ 20/14-lbs. –1 minute rest– then, three sets for quality; rest about 1 minute between sets: 30 seconds: max hang on the pull-up bar 30 seconds: max dumbbell bent-over reverse fly 30 seconds: banded pull-apart At […]
Wednesday, May 13, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: power clean 3-3-3-3-3-3 Begin each round every 3 minutes. then, for quality: 20-16-12* foot-elevated split squat (half per side) half-kneeling single-arm Arnold press (total per side) *Complete each movement using a light-medium dumbbell. At Home: for time AND quality: 20-16-12* object power clean –or– star jump […]
Tuesday, May 12, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Time Priority 3/4 Murph” for max distance/ reps: 6 minutes: max distance 100m shuttle runs –rest 1 minute– as many rounds as possible in 15 minutes: -5x pull-up -5x pushup -15x air squat -5x pushup –rest 1 minute– 6 minutes: max distance 100m shuttle runs At […]