Sunday, May 26, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: in teams of two, for time*: 100-calorie row 100x push press @ 75/55-lbs. 100x toes-to-bar 100x push press 100-calorie row *Only one partner works at a time through the entire workout, but during the calorie row, the other partner must be holding […]
Saturday, May 25, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: every other minute, on-the-minute, for 20 minutes*: 5 overhead squat then, in five minutes: 30x overhead squat @ 115/75-lbs. max burpee in remaining time At Home: every minute, on-the-minute, for 20 minutes: odd minutes: 5-10 object overhead lunge even minutes: 10-15 burpee
Friday, May 24, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 45-35-25 swing @ 70/55-lbs. *After each round, complete a 200m medicine ball carry @ 20/14-lbs. At Home: for time: 45-35-25 heavy swing –or– burpee *After each round, complete a 2-minute plank hold.
Thursday, May 23, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) 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 […]
Wednesday, May 22, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) 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 […]
Tuesday, May 21, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: as many rounds as possible in 10 minutes: 5x hang power clean @ 155/105-lbs. 7x box jump, 24/20″ platform At Home: as many rounds as possible in 10 minutes: 5x object hang power clean –or– star jump 10x walking lunge
Monday, May 20, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: back squat 2-2-2-2-2-2 Begin each round every 3.5 minutes. then, three sets for quality: 10 heavy thruster At Home: six rounds; begin each round every 3.5 minutes: 15 object squat (heavier weight) –or– 1-minute squat below parallel hold 10 object thruster (second weight) –or– […]
Sunday, May 19, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: for time: 21x overhead squat @ 135/95-lbs. 42x burpee 15x overhead squat 30x burpee 9x overhead squat 18x burpee At Home: for time: 21x object squat –or– 2x squat 42x burpee 15x object squat –or– 2x squat 30x burpee 9x object squat –or– 2x […]
Saturday, May 18, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “Annie” for time: 50-40-30-20-10 double under sit-up then, for quality, sumo deadlift 3-3-3-3-3-3 At Home: “Annie” for time: 50-40-30-20-10 lateral jumps sit-up five rounds, begin each round every 4 minutes. 5-10x heavy deadlift –or– 5-10x devil’s press –or– 5-10x (burpee + tuck jump) 200m […]
Friday, May 17, 2024
CrossFit MPH – WOD WOD (AMRAP – Reps) In Gym: “Murph Prep 2: Most Of Murph” three rounds for time: 800m run 5 rounds of “Cindy” *1 round of “Cindy” = 5x pull-up + 10x pushup + 15x air squat. At Home: “Murph Prep 2: Most Of Murph” three rounds for time: 800m run […]