MPH Presidential Physical Fitness Test

“Baseline”
for time:
500m row
40x squat
30x sit-up
20x pushup
10x pull-up

then, with a continuously running clock, establish a one-rep max clean in seven minutes.

then, max effort plank hold @ 45/25-lbs.

then, max unbroken double under (two attempts)

then, for time:
run one mile

then, max strict pull-up

CrossFit For Hope is on! This year’s inaugural event replaces September’s usual Fight Gone Bad fundraiser, and it will bring our communities together more powerfully than ever. Benefiting St. Jude Children’s Research Hospital, our worldwide goal is to raise $1.7 million (one day’s operating cost for St. Jude) to combat childhood cancer and other deadly diseases. Read More

Fight Gone Bad 6 is on! Last year’s event was a blast, and today, the sixth annual fundraiser benefits the Special Operations Warrior Foundation, Camp Patriot and The CrossFit Foundation.

• Please familiarize yourself with the rules of this event, then register here to join the CrossFit MPH team. You can donate to an MPH team member through Sportsgrants’ Facebook page!
• Thank you to everyone who contributed to this cause already—support an MPH team member here!
  • Current roster: Melody, Teal B., Sidra C., Chris C., Michael F., Alissa G., Keith H., Rob K., Josh O., Keena S. and Leota T.

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“Fight Gone Bad!“
three rounds:
wall ball @ 20/14-lbs. (reps)
sumo deadlift high-pull @ 75/55-lbs. (reps)
box jump, 20″ platform (reps)
push-press @ 75/55-lbs. (reps)
row (calories)

In this workout you will move from each of the five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round, from which a one-minute break is allowed before repeating. On the call of “rotate,” you must immediately move to the next station for the best score. One point is given for each repetition, except on the rower, where each calorie is one point.

This workout is scored by the total points.

Compare results to April 26, 2011.

workout courtesy of crossfit.com

Lieutenant Michael P. Murphy.

Congratulations Leota T., for completing Saturday’s International Peace Half Marathon!

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Join us today from 8a until 11a for our second annual September 11 “Murph” challenge. These classes are loaded in MINDBODY and open to MPH athletes—we look forward to seeing you there!

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“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.

Compare results to September 11, 2010.

workout courtesy of crossfit.com

Today, MPH and District CrossFit join forces for Fight Gone Bad 5, the fifth annual fundraiser to benefit Livestrong, Wounded Warrior Project and The CrossFit Foundation.

• Please familiarize yourself with the rules of this event, then register here to join the CrossFit MPH team!
• Thank you to everyone who contributed to this cause already—athletes and donors. It is not too late to support an MPH team member here! Please search for your team member by first name, only.
  • Current roster: Melody, Rob K., Jen M., Keena S., Tamra F., Mayra C., Meghan M., Ivy F., Joe P., Teal B., Kris C.

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“Fight Gone Bad!“
three rounds:
wall ball @ 20/14-lbs. (reps)
sumo deadlift high-pull @ 75/55-lbs. (reps)
box jump, 20″ platform (reps)
push-press @ 75/55-lbs. (reps)
row (calories)

In this workout you will move from each of the five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round, from which a one-minute break is allowed before repeating. On the call of “rotate,” you must immediately move to the next station for the best score. One point is given for each repetition, except on the rower, where each calorie is one point.

This workout is scored by the total points.

Compare results to July 28, 2010.

workout courtesy of crossfit.com

Congratulations Bill M. and Tyler P., for completing our Elements Workshop curriculum!

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“MPH Valentine’s Day Massacre”
as many repetitions as possible in five minutes*:
clean @ 135/95-lbs.

*At the start of each minute, five burpees must be completed before moving on to the clean.

This workout is scored by the total cleans completed.

then, as many repetitions as possible:
4’ chest-to-overhead @ 65/45-lbs.
3’ row (calories)
2’ squat
1’ pushup

In this workout, the clock does not reset or stop between exercises. On the rower, each calorie is one repetition.

This workout is scored by the total repetitions completed.

then, tabata swing* @ 55/35-lbs.

*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest.  All 10-second rest intervals must be taken holding the kettlebell. Kettlebell holds may be completed in any manner, as long as the kettlebell does not touch the ground.  Failure to keep the kettlebell off the ground results in loss of repetitions from the previous round.

This workout is scored by the total repetitions completed.