Friday, May 9, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 150-ft. handstand walk –or– 15x wall climb 800m run 150x double under 800m run At Home: for time: 25x (inchworm + pushup) 800m run –or– 40x burpee 100x mountain climber 50x plank up down 800m run –or– 40x burpee
Thursday, May 8, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 14 minutes: 5x ring muscle-up 10x dumbbell single-arm hang snatch @ 50/35-lbs. 15x burpee then, “Shoulder Health Pump Sesh” 2-3 sets for quality: 10x butterfly lateral raise with small plates or dumbbells (video at 17:30 mark) 10x banded face pulls […]
Wednesday, May 7, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: every minute, on-the-minute, for 12 minutes: 1 hang power clean + 1 hang squat clean then, three rounds for quality: 1-minute wall sit 15 barbell biceps curl At Home: two cycles; as many rounds as possible in five minutes: 2x object power clean –or– plank up […]
Tuesday, May 6, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 24-21-15-9 push press @ 115/75-lbs. box jump, 24/20″ platform At Home: for time: 24-21-15-9 object push press 2x lunge jump
Monday, May 5, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Strict Stamina Murph” two rounds for time: 800m run 3 0x strict pull-up 50x pushup 75x air squat *You have the option to wear a weight vest if you can complete 20 consecutive kipping pull-ups and 30 consecutive pushups. At Home: “Strict Stamina Murph” two rounds […]
Sunday, May 4, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: three rounds for time: 20x single-dumbbell reverse lunge @ 50/35-lbs. 20x burpee 200m farmer’s carry @ 50/35-lbs. At Home: three rounds for time: 20x object reverse lunge –or– 40x lunge 20x burpee 200m object farmer’s carry –or– 400m run
Saturday, May 3, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: deadlift 3-3-3-3-3+ Begin each round every 3.5 minutes. then, three rounds for quality: 10 per side: staggered stance dumbbell/kettlebell deadlift 10 per side: goblet weighted side lunge At Home: as many rounds as possible in 15 minutes: 6x object single-arm devil’s press –or– MPH-standard burpee 15x […]
Friday, May 2, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: practice bar muscle-up progressions for 15 minutes. then, two rounds for time: 50x double under 40x weighted sit-up @ 25-lbs. 30x chest-to-bar pull-up At Home: two rounds for time: 400m run –or– 10x (2 air squat + 2 lunge) 40x object weighted sit-up –or– rotational sit-up […]
Thursday, May 1, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: shoulder press 3-3-3-3-3+ Begin each round every three minutes. then, for time: 10-9-8-7-6-5-4-3-2-1 dumbbell push press @ 45/30-lbs., left dumbbell push press @ 45/30-lbs., right *After each set complete 5 wall balls @ 20/14-lbs., 10/9-ft. target At Home: for time: 10-9-8-7-6-5-4-3-2-1 object push press, left –or– […]
Wednesday, April 30, 2025
CrossFit MPH – WOD WOD (Checkmark) In Gym: Happy Birthday Coach Hanna! “Too Young Too Fit Too” as many rounds as possible in 21 minutes: 4x toes-to-bar 2x power clean @ 185/125-lbs. 7x box jump over, 24/20″ platform At Home: “Too Young Too Fit Too” as many rounds as possible in 21 minutes: 8x […]