In Gym:
for time:
1-mile run
50x box jump, 24/20″ platform
50x burpee
800m run
35x box jump
35x burpee
400m run
20x box jump
20x burpee

Compare results to June 26, 2022.

At Home:
for time:
1-mile run
50x lunge jump
50x burpee
800m run
35x lunge jump
35x burpee
400m run
20x lunge jump
20x burpee

In Gym:
for time:
10-9-8-7-6-5-4-3-2-1
power clean @ 155/105-lbs.
chest-to-bar pull-up
swing @ 55/35-lbs.

Compare results to August 20, 2011.

At Home:
for time:
10-9-8-7-6-5-4-3-2-1
object power clean –or– MPH-standard burpee
pulling option: pull-up, body row, renegade row
object swing –or– rotational sit-up

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
back squat
3-3-3-3-3-3

Begin each round every 3.5 minutes.

then, “Ab domination”
four rounds for quality:
10-15x straddle v-up
20-30x hollow rock
15x barbell good morning @ 95/65-lbs.

At Home:
four rounds, rest amply between rounds:
10-16x Bulgarian split squat –or– reverse lunge
10x dumbbell/object squat + max squat hold (unweighted)

then, “Ab domination”
four rounds for quality:
10-15x straddle v-up
20-30x hollow rock

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
in teams of two, for time:
30x bench press @ 205/135-lbs.
2 minutes max double under
10x synchro burpee
30x bench press @ 185/125-lbs.
2 minutes max double under
10x synchro burpee
30x bench press @ 155/105-lbs.
2 minutes max double under
10x synchro burpee

*One athlete works at a time on BOTH the bench press and the double unders. Both athletes work at the same time on the synchro burpees.

At Home:
for time:
45x pushup
100x high knees
40x pushup
100x lateral hop
45x pushup
100x mountain climber

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
as many rounds as possible in 20 minutes:
200m run
5x “L” pull-up
25-ft. weighted front rack walking lunge @ 100/70-lb. dumbbells

At Home:
as many rounds as possible in 20 minutes:
200m run
5x “L” pull-up –or– 10x pulling option
13x lunge, right side
13x lunge, left side

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
every minute, on-the-minute, for eight minutes:
1x low hang power snatch + 1x overhead squat, 2-second pause at bottom

then, for time:
50-calorie row
50x overhead squat @ 115/75-lbs.
50x back squat

At Home:
for time:
800m run –or– (100x jumping jack + 200x mountain climber)
60x single-arm object overhead lunge –or– lunge jump
60x object squat –or– 90x squat

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
every minute, on-the-minute, for 15 minutes:
4-6x strict ring dip
8-14x single-arm hang snatch @ 50/35-lbs.

At Home:
every minute, on-the-minute, for 15 minutes:
4-6x dip option
8-14x single-arm object hang snatch –or– (sit-up + max vertical jump)

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
deadlift
5-5-5-5-5-5

These are touch-and-go reps. Begin each round every three minutes.

then, as many repetitions as possible in five minutes:
25x plate devil’s press @ 45/35-lbs.
max double under in remaining time

At Home:
two cycles, as many rounds as possible in 7 minutes; rest two minutes between cycles:
10x alternate arm/alternate leg pike-up
15x object deadlift –or– (burpee + tuck jump)
20x mountain climber

CrossFit MPH – WOD

WOD (No Measure)

In Gym:
three rounds for time:
20x toes-to-bar
20x burpee + box jump over, 24/20″ platform
20x wall ball @ 20/14-lbs., 10-ft. target

At Home:
three rounds for time:
20x pike-up/v-up
20x burpee + squat jump
20x single-arm thruster –or– 40x air squat