Friday, May 5, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: 10 rounds for time: 2 rope climb, 15-ft. 200m weighted medicine ball run @ 20/14-lbs. At Home: 10 rounds for time: 4-10 pulling option (strict pull-up, renegade row, 2x bodyweight renegade row) 200m run –or– (10x sit-up + max vertical jump)
Thursday, May 4, 2023
In Gym: shoulder press 1-1-1-1-1 push press 3-3-3-3-3 push jerk 5-5-5-5-5 Begin each round every two minutes. Compare results to August 6, 2022. At Home: 5 rounds, every 90 seconds: 5-10 dumbbell/object shoulder press –or– 5-10 atomic pushup 5 rounds, every 90 seconds: 5-10 dumbbell/object push press –or– 6-10 staggered grip pushup 5 rounds, every […]
Wednesday, May 3, 2023
In Gym: for time: 20x back squat @ 185/125-lbs. 1000m row 100x box jump, 24/20″ platform 1000m row 20x front squat At Home: for time: 30x object squat –or– 50x air squat 800m run –or– (3 sets of [30x jumping jack + 10 no pushup burpee]) 100x lunge 800m run –or– (3 sets of [30x […]
Tuesday, May 2, 2023
In Gym: power clean 5-5-3-3-3-1-1-1-1 Begin each round every 2.5 minutes. then, practice handstand progressions and handstand walking for 10 minutes. At Home: five rounds, every 2.5 minutes: 50x mountain climber 5-10x dumbbell/object power clean –or– standing long jump five rounds, every 2.5 minutes: 20x lunge 5-10x dumbbell/object deadlift –or– single-leg romanian deadlift, per side
Monday, May 1, 2023
In Gym: Murph Prep 2: “Half Murph” for time: 800m run + 50x pull-up 100x pushup 150x air squat + 800m run *Partition the pull-ups, pushups and air squats any way you want! Compare results to May 5, 2022. At Home: Murph Prep 2: “Half Murph” for time: 800m run (or 4 rounds of 50x […]
Sunday, April 30, 2023
In Gym: for time: 800m run 100x thruster @ 95/65-lbs. *Starting at the eight-minute mark: at the top of each minute, complete 8x lunge jump before moving to the thrusters. At Home: for time: 800m run 100-120x object thruster –or– 100-120x squat jump *Starting at the eight-minute mark: at the top of each minute, complete […]
Saturday, April 29, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Nate” as many rounds as possible in 20 minutes: 2x ring muscle-up 4x handstand pushup 8x swing @ 70/55-lbs. At Home: “Nate” as many rounds as possible in 20 minutes: 2-4x strict pull-up option 4x atomic pushup 8x object swing –or– 16x hollow rock
Friday, April 28, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: 1 front squat + 3 back squat 1-1-1-1-1-1 Begin each round every three minutes. then, three rounds for quality: 5x Turkish get-up, per side At Home: four rounds, rest amply between rounds: 10x dumbbell/object squat jump + max dumbbell front squat –or– 10 pause squat jump […]
Thursday, April 27, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: as many rounds as possible in 15 minutes: 20x burpee 20x single-arm kettlebell push press @ 55/35-lbs. At Home: as many rounds as possible in 15 minutes: 20x burpee 20x single-arm object push press –or– staggered grip pushup/atomic pushup
Wednesday, April 26, 2023
In Gym: in teams of two, complete the following work in any order: 5000m row 150x box jump, 30/24″ platform 150x deadlift @ 185/125-lbs. At Home: seven rounds for time, rest exactly 90 seconds between rounds: 12x object deadlift –or– 10x pushup 10x burpee