Saturday, June 5, 2010
front squat 5-5-5-5-5 Compare results to February 20, 2010. then, tabata pull-up* *One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. This workout is scored by the total repetitions from all eight rounds. Compare results to October 20, 2009.
Friday, June 4, 2010
MPH visits OBX. “J.T.” for time: 21-15-9 handstand pushup ring dip pushup workout courtesy of crossfit.com
Thursday, June 3, 2010
deadlift 3-3-3-3-3-3-3
Wednesday, June 2, 2010
for time: row, 30 calories 15x squat clean + jerk @ 135/95-lbs. 30x chest-to-bar pull-up row, 20 calories 10x squat clean + jerk @ 155/105-lbs. 20x chest-to-bar pull-up row, 10 calories 5x squat clean + jerk @ 185/125-lbs. 10x chest-to-bar pull-up
Tuesday, June 1, 2010
as many repetitions as possible in five minutes: pull-up + toes-to-bar then, as many repetitions as possible in seven minutes: burpee + box jump, 24″ platform This workout is scored by the total repetitions completed from each couplet.
Friday, May 28, 2010
10 rounds for time: 10x deadlift @ 135/95-lbs. 10x pushup Compare results to July 15, 2009.
Thursday, May 27, 2010
back squat 10-10-10-10-10 Compare results to September 9, 2009.
Wednesday, May 26, 2010
five rounds for time: 2′ hollow rock 40x sit-up Compare results to September 7, 2009.
Tuesday, May 25, 2010
hang clean 3-3-3 then, for time: 10x hang squat clean @ 185/125-lbs. 50x swing @ 55/35-lbs. 5x hang squat clean 25x swing Compare all results to December 11, 2009.
Monday, May 24, 2010
***Important Announcement*** Training for the October 31, 35th running of the Marine Corps Marathon begins today! 28 MPH athletes are off, and literally running. Congratulations—this is just the beginning of your success. 2x push jerk + 2x split jerk 1-1-1-1-1 then, for time: 75x chest-to-bar pull-up Compare results to November 10, 2009.