Thursday, March 29, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: complete five 2.5-minute rounds; rest exactly one minute between rounds: 24x sit-up 8x dumbbell push press @ 100/70-lbs. max chest-to-bar pull-up in remaining time At Home: complete five 2.5-minute rounds; rest exactly one minute between rounds: 24x sit-up 8x object push press –or– atomic pushup max […]
Wednesday, May 28, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 10 minutes: 1 heavy power clean then, for time: 10-9-8-7-6-5-4-3-2-1 power clean @ 115/75-lbs. burpee At Home: for time: 13-12-11-10-9-8-7-6-5-4-3-2-1 object power clean –or– star jump burpee
Tuesday, May 27, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 100m suitcase carry @ 50/35-lbs. 50x crossover –or– double under 30x dumbbell single-arm snatch @ 50/35-lbs. At Home: as many rounds as possible in 15 minutes: 10x per side: single-arm object suitcase deadlift –or– (40x jumping jack + […]
Monday, May 26, 2025
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. *Already done Murph? Do this […]
Sunday, May 25, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: two rounds for time: 10x deadlift @ 275/185-lbs. 20x chest-to-bar pull-up (OR strict bodyrow if completing Murph on 5/26) 30x machine calorie 40x burpee 50x walking lunge At Home: two rounds for time: 10x object deadlift –or– 30x side lunge 20x challenging pull-up option 400m run […]
Saturday, May 24, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: push press 3-3-3-3-3 Begin each round every 2.5 minutes. then, as many rounds as possible in six minutes: 5x push press @ 95/65-lbs. 4x front squat 3x thruster At Home: as many rounds as possible in 16 minutes: 5x object push press –or– atomic pushup 4x […]
Friday, May 23, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: four rounds for time: 24x single-arm snatch @ 50/35-lbs. 6x wall climb At Home four rounds for time: 24x object single-arm snatch 6x wall climb –or– 6x (inchworm + 3 pushup)
Thursday, May 22, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, three rounds for time: 80 calorie row 200x double under 80x strict sit-up *Athletes may work at the same time on the double under and sit-up, but must work individually on the row. At Home: three rounds for time: 3 minute run […]
Wednesday, May 21, 2025
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 20, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 9 minutes: 3x power snatch @ 125/85-lbs. 6x power clean 9x push jerk At Home: as many rounds as possible in 9 minutes: 6x object single-arm snatch –or– rotational sit-up 6x object power clean –or– squat jump 9x object push […]