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
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… […]