Sunday, May 31, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 20 minutes: 8x front rack lunge @ 100/70-lbs. 16x dumbbell single-arm snatch @ 50/35-lbs. 400m run At Home: as many rounds as possible in 20 minutes: 8x object lunge –or– 16x lunge 16x object single-arm snatch –or– superman 400m run
Saturday, May 30, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: push jerk 3-3-3-3-3-3 Begin each round every 3 minutes. then, four rounds for max reps: 40 seconds: incline dumbbell bench press –20 seconds of rest– 40 seconds: max barbell bent-over row –20 seconds of rest– At Home: as many rounds as possible in 13 minutes: 5x […]
Friday, May 29, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: six two-minute rounds; rest exactly one minute between rounds: 3x wall climb 6x heavy unbroken front squat max wall ball in remaining time At Home: six two-minute rounds; rest exactly one minute between rounds: 3x (inchworm + 3 pushup) 6x object front squat –or– 12x squat […]
Thursday, May 28, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 30x machine calorie 21x hang power clean @ 95/65-lbs. 15x burpee At Home: four rounds for time: 40x air squat 21x object hang power clean –or– (15 per side: single-leg glute bridge) 15x burpee
Wednesday, May 27, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 40x dumbbell push press @ 100/70-lbs. 20x ring muscle-up –or– (20-30x pull-up + 20-30x ring dip) 200x double under At Home: for time: 40x object push press 20-30x pull-up option 20-30x dip option 800m run –or– (100x high knees + 100x mountain climber + […]
Tuesday, May 26, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 7-7-7-7-7 Begin each round every 3 minutes. then, three rounds for quality: 5-10x strict handstand pushup option (atomic, deficit atomic, handstand pushup, deficit handstand pushup) 10-20x v-up –or– pike-up At Home: five three minute rounds; rest one minute between rounds: 10-15x object deadlift –or– 45-second […]
Monday, May 25, 2026
CrossFit MPH – WOD WOD (Checkmark) WOD 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. *Already done Murph? Do […]
Sunday, May 24, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 30x front rack lunge @ 95/65-lbs. 15x toes-to-bar –rest one minute– 30x thruster 15x toes-to-bar –rest one minute– 30x front squat 15x toes-to-bar At Home: for time: 30x object front rack lunge –or– lunge jump 20x virtual toes-to-bar –rest one minute– 30x object thruster […]
Saturday, May 23, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, as many rounds as possible in 20 minutes: 16x bench press @ 135/95-lbs. 24-calorie row *One partner works at a time in this workout. At Home: as many rounds as possible in 20 minutes: 16x tempo pushup with 3-second descent 400m run […]
Friday, May 22, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds; begin every four minutes: 30x dumbbell deadlift @ 100/70-lbs. 100m farmer’s carry At Home: four rounds; begin every four minutes: 30x object deadlift –or–90-second plank hold 20x opposite arm and leg touch