Workout
Of The Day

In Gym

three rounds for time: 40x swing @ 55/35-lbs. 40x lunge @ 55/35-lbs. 40x pushup


Workout
Of The Day

In Gym

as many rounds as possible in 10 minutes: 5x toes-to-bar 6x single-arm dumbbell push press @ 70/55-lbs. then, take 10 minutes to build up to a heavy push jerk double (from the rack).


Workout
Of The Day

In Gym

front squat 3-3-3-3-3-3-3 Begin each round every three minutes. then, three rounds for quality: 30-second L-sit / N-sit hold 5-10x Turkish get-up sit-up per side


Workout
Of The Day

In Gym

for time: 100x double under 40x handstand pushup 30x hang power clean @ 155/105-lbs. 40x handstand pushup 100x double under


Workout
Of The Day

In Gym

for time: 20-18-16-14-12-10-8-6-4-2 wall ball @ 20/14-lbs., 10/9-ft. target 10-9-8-7-6-5-4-3-2-1


Workout
Of The Day

In Gym

five rounds for time: 3x bar muscle-up --or-- 3-6x pull-up option 200m run @ 20/14-lbs. 20x step-up @ 50/35-lbs., 24/20" platform


Workout
Of The Day

In Gym

snatch balance 2-2-2-2-2-2 Begin each round every 2 minutes. overhead squat 2-2-2-2-2 Begin each round every 2 minutes.


Workout
Of The Day

In Gym

every minute, on-the-minute, for 13 minutes: 5-10x strict ring dip 15x swing @ 55/35-lbs.


Workout
Of The Day

In Gym

"MPH Pride " in teams of two, for time: 75x clean and jerk @ 135/95-lbs. 100-calorie row –rest three minutes– 125x burpee 150x box jump *Partners may break up the movements in any way. Both partners may work at the same time throughout the entire workout.


Workout
Of The Day

In Gym

back rack lunge 10-10-10-10-10 *Begin each round every five minutes. In between sets, complete a 400m run.


Workout
Of The Day

In Gym

"Angie" for time: 100x pull-up 100x pushup 100x sit-up 100x squat


Workout
Of The Day

In Gym

"Karen" for time: 150x wall ball @ 20/14-lbs., 10-ft. target


Workout
Of The Day

In Gym

power clean and jerk 2-2-2-2-2-2-2


Workout
Of The Day

In Gym

In Gym: for time: 40x front squat @ 135/95-lbs. 800m run 12x rope climb --or-- legless rope climb 800m run At Home: for time: 40x object front squat --or-- 80x squat, 1-second pause at bottom of each rep 800m run --or-- 35x burpee 40x *pull* option 800m run --or-- 35x burpee


Workout
Of The Day

In Gym

In Gym: as many rounds as possible in 14 minutes: 30x double under 6x single-arm snatch @ 70/55-lbs. then, practice handstand holds for 10 minutes. At Home: as many rounds as possible in 14 minutes: 20x mountain climber 15x air squat 6x object single-arm snatch --or-- 70x superman, 1-second hold at top


Workout
Of The Day

In Gym

In Gym: five rounds for time: 8x strict ring dip 8x front rack lunge @ 115/75-lbs. (alternating, total) 8x push press 12x burpee


Workout
Of The Day

In Gym

In Gym: deadlift 5-5-5-5-5-5 Begin each round every three minutes. then, in teams of two, for time: 3000m row* *Athletes must row in 500m intervals. At Home: two cycles, as many rounds as possible in 6 minutes; rest two minutes between cycles: 10x alternate arm/alternate leg pike-up 15x object deadlift –or– (burpee + tuck jump) 20x mountain climber then, for quality: 100x single-leg glute bridge (alternating every 10 reps) 100x superman


Workout
Of The Day

In Gym

Option #1: “Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. Option #2: “Strict Cindy Plus" as many rounds as possible in 20 minutes: 5x strict pull-up 10x pushup 15x air quat +800m --or-- 1-mile run


Workout
Of The Day

In Gym

for time: in teams of two, for time*: 100-calorie row 100x push press @ 75/55-lbs. 100x toes-to-bar 100x push press 100-calorie row *Only one partner works at a time through the entire workout, but during the calorie row, the other partner must be holding the plank position in order for the row to be counted. At Home: for time: 800m run 50x object push press --or-- staggered grip pushup 75x v-up/pike-up 50x object push press --or-- staggered grip pushup 800m run


Workout
Of The Day

In Gym

In Gym: every other minute, on-the-minute, for 20 minutes*: 5 overhead squat then, in five minutes: 30x overhead squat @ 115/75-lbs. max burpee in remaining time


Workout
Of The Day

In Gym

CrossFit MPH - WOD In Gym: for time: 45-35-25 swing @ 70/55-lbs. *After each round, complete a 200m medicine ball carry @ 20/14-lbs. At Home: for time: 45-35-25 heavy swing --or-- burpee *After each round, complete a 2-minute plank hold.


Workout
Of The Day

In Gym

CrossFit MPH - WOD In Gym: in teams of two, three rounds for time: 80 calorie row 200x double under 80x strict sit-up *Athletes may work at the same time on the double under and sit-up, but must work individually on the row. At Home: three rounds for time: 3 minute run –or– (80x high knees + 80x jumping jack + 40x mountain climber) 30x superman 40x strict sit-up


Workout
Of The Day

In Gym

In Gym: “ Murph ” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it.


Workout
Of The Day

In Gym

CrossFit MPH - WOD WOD (AMRAP - Reps) In Gym: as many rounds as possible in 10 minutes: 5x hang power clean @ 155/105-lbs. 7x box jump, 24/20" platform At Home: as many rounds as possible in 10 minutes: 5x object hang power clean --or-- star jump 10x walking lunge


Workout
Of The Day

In Gym

In Gym: back squat 2-2-2-2-2-2 Begin each round every 3.5 minutes. then, three sets for quality: 10 heavy thruster


Workout
Of The Day

In Gym

for time: 21x overhead squat @ 135/95-lbs. 42x burpee 15x overhead squat 30x burpee 9x overhead squat 18x burpee


Workout
Of The Day

In Gym

“Annie” for time: 50-40-30-20-10 double under sit-up then, for quality, sumo deadlift 3-3-3-3-3-3


Workout
Of The Day

In Gym

“Murph Prep 2: Most Of Murph” three rounds for time: 800m run 5 rounds of "Cindy" *1 round of “Cindy” = 5x pull-up + 10x pushup + 15x air squat.


Workout
Of The Day

In Gym

as many rounds as possible in 15 minutes: 21/18 calorie row 150m farmer's carry @ 70/50-lbs. 5x wall climb


Workout
Of The Day

In Gym

“Ross The Hoss” for time: -five rounds of: --4x power clean @ 135/95-lbs. --12x deadlift + four rounds of: --4x thruster @ 115/85-lbs. --12x front squat