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.

Compare results to May 26, 2022.

At Home:
three rounds for time:
3 minute run –or– (80x high knees + 80x jumping jack + 40x mountain climber)
30x superman
40x strict sit-up

CrossFit MPH – WOD

WOD (No Measure)

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”
run –or– 5-10 rounds of cardio sequence* –or– double under
60x strict pull-up –or– 100x sheet row –or– 100x superman
200x pushup
300x squat
run –or– 5-10 rounds of cardio sequence –or– double under
*Cardio sequence = (30 jumping jacks + 20 lateral hops)
Partition the pull-ups, pushups and squats.

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
10 rounds, every 90 seconds:
1 hang power clean + 2 power clean

At Home:
as many rounds as possible in 12 minutes:
16x rotational sit-up
16x single-arm power clean (alternating, total)

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
five rounds for time:
6x push jerk @ 135/95-lbs.
15x burpee

then, practice one of the following for 10 minutes:
option 1: strict muscle-up or low ring strict muscle-up
option 2: strict ring dip

At Home:
five rounds for time:
10x push press –or– atomic pushup
15x burpee
then, two rounds:
10-15x dip option
20-30x hollow rock

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
three five-minute rounds; rest exactly one minute between rounds:
500m row
25x dumbbell power snatch @ 50/35-lbs.
max box jump, 24/20″ platform

At Home:
three five-minute rounds; rest exactly one minute between rounds:
400m run
25x object power snatch –or– (sit-up + max vertical jump)
max hollow rock

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
back rack lunge
10-10-10-10-10-10

Begin each round every three minutes. There is an OPTIONAL 200m medicine ball carry (20/14-lbs.) after each round of lunges.

At Home:
four rounds for quality; rest between rounds:
10-20x object lunge –or– (20-30 lunge)
1-minute overhead hold –or– plank hold
15x no pushup burpee

CrossFit MPH – WOD

WOD (No Measure)

In Gym: Murph Prep 4
in 21 minutes, complete as much as possible of the following:
one mile run
+ three rounds:
5x pull-up
10x pushup
15x air squat
+ three rounds:
5x chest-to-bar pull-up
10x staggered grip pushup
15x medicine ball squat @ 20/14-lbs.
+ three rounds:
5x strict pull-up –or– bar muscle-up
10x explosive pushup
15x wall ball, 10/9-ft. target
At the 22 minute mark, complete an 800m run for time.
If you would like to try a weight vest today, it is mandatory to remove it after the second set of three rounds!

At Home:
in 20 minutes, complete as much as possible of the following:
4-minute run –or– 150x jumping jack
+ three rounds:
5x pull-up –or– sheet row –or– rotational sit-up
10x pushup
15x air squat
+ three rounds:
5x pull-up –or– sheet row –or– rotational sit-up
10x staggered grip pushup
15x goblet squat –or– 25x squat
+ three rounds:
5x pull-up –or– sheet row –or– rotational sit-up
15x goblet thruster –or– 25x squat

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
as many rounds as possible in 15 minutes:
10x wall climb
75x double under
35x v-up

At Home:
as many rounds as possible in 15 minutes:
10x (inchworm + pushup)
25x lunge jump
35x v-up

In Gym:
five rounds for time:
400m run
15x push press @ 115/75-lbs.

At Home:
five rounds for time:
400m run –or– (2 sets of [35x jumping jack + 30x mountain climber])
15x object push press –or– atomic pushup

In Gym:
for time:
9-7-5-3-1
bar muscle-up
squat clean @ 185/125-lbs.

At Home:
for time:
9-7-5-3-1
strict pull-up –or– 3x strict bodyrow –or– 3x swing
2-3x object squat clean –or– 2x MPH-standard burpee