CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

“Puedes Hacerlo”

six rounds for time:

14x pushup

19x walking lunge @ 100/70-lbs., load held in front rack position

76x double under

At Home:

“Puedes Hacerlo”

six rounds for time:

14x pushup

19x object walking lunge, load held in front rack position –or– 30x walking lunge

76x lateral hop for even rounds, 76x elevated toe tap for odd rounds

In Gym:
“MPH Fun Run”
in teams of two, five rounds for time:
40 calorie row
400m run

Compare results to July 16, 2021.

*One partner works at a time throughout the entire workout. Partners should evenly divide the workload each round.

then, three sets, rest amply between sets:
10-20x strict handstand pushup/atomic pushup

At Home:
“MPH Fun Run”
five rounds for time:
40x walking lunge
400m run –or– 20x no pushup burpee

In Gym:
“MPH Bears”
five cycles, as many complexes as possible in three minutes:
bear complex @ 95/65-lbs.

This workout is scored by the number of complexes completed for each cycle.

Compare results to November 15, 2014.

At Home:
“MPH Bears”
five cycles, as many complexes as possible in three minutes:
(object power clean + object front squat + object push press + object thruster) –or– 5 squat jump + 2 MPH-standard burpee

In Gym:
as many rounds as possible in 15 minutes:
1x rope climb, seated start –or– rope climb
10x russian swing @ 70/55-lbs.
200m run

At Home:
as many rounds as possible in 18 minutes:
5x strict pull-up –or– 30x bodyweight renegade row
10x dumbbell/object Russian swing –or– 10x inchworm
200m run –or– 15x no pushup burpee

In Gym:
thruster
5-4-3-2-1-1-1

*Bar is pulled from the rack. Begin each set every three minutes.

then, “Gut Check”
as many rounds as possible in eight minutes:
1, 2, 3, 4, 5, 6… thruster @ 95/65-lbs.
1, 2, 3, 4, 5, 6… burpee

*Continue adding one additional repetition each round.

At Home:
“Home Gut Check”
as many rounds as possible in 13 minutes:
1, 2, 3, 4, 5, 6… object thruster –or– squat jump
1, 2, 3, 4, 5, 6… burpee

*Continue adding one additional repetition each round.

In Gym:
deadlift*
2-2-2-2-2-2-2

*Bar is pulled from a dead stop on each rep. Begin each round every three minutes.

then, two sets:
1 minute: max pushup
1 minute: rest
1 minute: max toes-through rings
1 minute: rest

At Home:
two seven-minute rounds, rest two minutes between rounds, as many repetitions as possible:
10x object deadlift –or– strict sit-up
12x superman
1-minute plank hold

then, two sets:
1 minute: max pushup
1 minute: max pike-up –or– v-up
1 minute: rest

In Gym:
in a 15 minute window, complete:
-1500m row
-400m farmer’s carry @ 100/70-lbs.
-max double under in remaining time

At Home:
in a 15 minute window, complete:
-1 mile run –or– (50x no pushup burpee + 200x mountain climber _ 50x no pushup burpee
-40x object hang power clean –or– 60x strict sit-up
-max plank up down in remaining time

In Gym:
for time:
11-10-9-8-7-6-5-4-3-2-1
dumbbell front squat @ 100/70-lbs.
chest-to-bar pull-up

At Home:
for time:
11-10-9-8-7-6-5-4-3-2-1
object front squat
strict pull-up –or– row option

In Gym:
three rounds for time:
10x power snatch @ 125/83-lbs.
20x handstand pushup

At Home:
three rounds for time:
20x single-arm power snatch –or– 20x burpee
20x atomic pushup –or– staggered grip pushup