Tuesday, December 23, 2014
“Have an MPH Holiday” accumulating*, 12 rounds for time**: muscle-up/pull-up wall ball “2-fer-1s” @ 20/14-lbs., 10-ft. target handstand pushup thruster @ 115/75-lbs. deadlift burpee toes-to-bar box jump, 24″ platform shoulder-to-overhead swing @ 70/55-lbs. squat clean power snatch *In the first round, complete exercise one; in the second round, complete exercises one and two; in the […]
Monday, December 22, 2014
overhead squat 2-2-2-2-2 Compare results to June 11, 2014. then, four rounds for quality: 10x strict handstand pushup 20″ ring L-sit
Sunday, December 21, 2014
Congratulations to everyone who completed yesterday’s MPH Presidential Physical Fitness Test! Complete results can be found in comments. Rest today, and get ready for an MPH Holiday Workout this week!
Saturday, December 20, 2014
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 […]
Friday, December 19, 2014
three rounds for time: 20x box jump, 28″ platform 30x swing @ 70/55-lbs. 40x burpee
Thursday, December 18, 2014
as many rounds as possible in 10 minutes: 3x hang power clean + push press* @ 155/105-lbs. 5x strict pull-up *Coming off the bar mid-set creates a 2x burpee penalty, to be completed immediately.
Wednesday, December 17, 2014
snatch 1-1-1 Compare results to September 16, 2014. front squat 3-3-3 Compare results to September 10, 2014.
Tuesday, December 16, 2014
10 rounds for time: 15x pushup 40-foot walking lunge @ 70/50-lbs.
Monday, December 15, 2014
Check out yesterday’s announcement about our 2015 Nutrition Challenge! deadlift 3-3-3-3-3 Compare results to July 7, 2014.
Sunday, December 14, 2014
It’s the most wonderful time of the year—get ready for the MPH Nutrition Challenge! This time, we’ve made adjustments, catering to sustainable behavior change and orienting to overall wellness informed by more nuanced nutritional information. This challenge will gear us all toward better habits in the long run. Check out BK’s info graphic for the […]