Thursday, August 17, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Inner Murph, Chipper Style” (adapted from 2015 CrossFit Games) as far as possible in 25 minutes: 100x pull-up 200x pushup 300x squat At Home: “Inner Murph, Chipper Style” (adapted from 2015 CrossFit Games) as far as possible in 25 minutes: 100x pulling option 200x pushup 300x […]
Wednesday, August 16, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “I’m Setting Booty Traps” (Adapted From 2023 Masters of the DMV) in teams of two, for time*: 30-20-10 handstand pushup deadlift @ 225/155-lbs. wall ball @ 30/20-lbs., 10/9-ft. target *One partner may work at a time. There is a 10-minute time limit to this workout. Then, […]
Tuesday, August 15, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “Intervals” (2023 CrossFit Games) for time: 21x box jump over, 27/23″ platform 15 calorie row 9x burpee box jump 21x box jump-overs 15 calorie row 9x burpee box jump –rest 90 seconds– 9x burpee box jump 15-calorie row 21x box jump over 9x burpee box jump […]
Monday, August 14, 2023
CrossFit MPH – WOD WOD (No Measure) In Gym: “The MPH Truffle Shuffle” (adapted from 2023 Masters of the DMV) in teams of two, complete as many rounds as possible in 20 minutes; the first two rounds must be done relay style: 3x rope climb, 15-ft. 6x wall climb 9x dumbbell thruster @ 50/35-lb. dumbbells […]
Sunday, August 13, 2023
CrossFit MPH – WOD WOD (No Measure) five rounds for time: 21x shoulder-to-overhead @ 95/65-lbs. 21x burpee
Saturday, August 12, 2023
CrossFit MPH – WOD WOD (No Measure) every minute, on-the-minute, for seven minutes: 3x overhead squat then, for time: 21-15-9 overhead squat @ 115/75-lbs. 2x pull-up
Friday, August 11, 2023
CrossFit MPH – WOD WOD (No Measure) in a 15-minute window, complete: 1000m run 150x double under as many back rack lunges @ 135/95-lbs. as possible in remaining time.
Thursday, August 10, 2023
CrossFit MPH – WOD WOD (No Measure) bench press 5-5-5-5-5 *Begin each round every three minutes. then, every minute, on-the-minute, for 10 minutes: odd minutes: 5-7x shoulder press @ 95/65-lbs. even minutes: 7-10x bent-over row
Wednesday, August 9, 2023
CrossFit MPH – WOD WOD (No Measure) as many rounds as possible in 18 minutes: 30/25 calorie row 20x box jump, 24/20″ platform 10x bar muscle-up
Tuesday, August 8, 2023
CrossFit MPH – WOD WOD (No Measure) back squat 3-3-3-3-3-3 Begin each round every four minutes. then, three rounds for quality: 10x rotational knees-to-elbows 10x weighted barbell reverse lunge