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 […]
Monday, May 11, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: two rounds for time: 30x push press @ 115/75-lbs. 40x burpee 80x double under then, take eight minutes to build to a heavy push press double (from the rack). At Home: two rounds for time: 30x object push press –or– atomic pushup 40x burpee 80x forward […]
Sunday, May 10, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: five rounds for time: 7x front squat @ 185/125-lbs. 350m row At Home: five rounds for time: 7x object front squat –or– (1-minute bottom-of-squat hold + 15x air squat) 350m row –or– 350m run
Saturday, May 9, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: in teams of two, three rounds for time: 400m dumbbell farmer’s carry @ 50/35-lbs. 30x toes-to-bar 100x double under –or– 200x single under *One person works at a time on the carries. *Both athletes work at the same time on the double unders. At Home: three […]
Friday, May 8, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: power snatch + hang power snatch + overhead squat 1-1-1-1-1 Begin each round every 90 seconds; medium weights then, for time: 800m run 10 rounds of: -5x power snatch @ 95/65-lbs. -15x air squat 800m run At Home: for time: 800m run –or– 50x walking lunge […]
Thursday, May 7, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: bench press 7-7-5-5-3-3-3 then, every minute, on-the-minute, for 9 minutes: minute 1: 6-16x pushup minute 2: 6-16x staggered grip pushup minute 3: max barbell bent-over row @ medium weights At Home: every minute, on-the-minute, for 21 minutes: minute 1: 6-16x pushup minute 2: 6-16x staggered grip […]