Saturday, 27 May 2017

Strong work today everyone!

MP CrossFit will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. Please sign-up if you plan to attend.


Solo Option 1:



Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile


For Time

Compare to Saturday, 28 May 2016

Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.


Solo Option 2:



15 Burpees

30 Squats

45 Unanchored Sit-ups

600m Run


5 rounds for time


Partner Option:

“Fancy” (Nancy’s mean sister)

Run 400m

15 Overhead Squats (135/93)


10 rounds for time

Partners alternate whole rounds





Royal Huddleston Burpee Challenge:

Day 112



Post WOD choice, time, and experiences to comments


  1. Murph: 67:24 Rx (w/ 20 lbs vest)

    This was my first Murph and my second time wearing a vest.

    Next time reduce transitions by doing 5,10,15 rather than 5,5,5,15. After 4 rounds I realized this strategy was basically adding extra work. Bring water bottle.

  2. sflynn says

    Murph, Rx, unvested: 65:46
    Probably the hardest WOD I’ve ever done. Ripped so bad and I wanted to start crying at round 17. Thank you to Jana for pushing me through those last few rounds and for running the entire last mile with me!! Love ya girl!

  3. darrenandtara says

    Murph Friday night
    64:18 14lb vest
    Slowed right at 4 min with the back half of the WOD.

  4. Pregnant Murph (sans vest) 59:07. Murph always makes me so proud of so many people pushing themselves in different ways. Way to go crew!

  5. allylegg says

    Modified PU on knees after first 3 rounds
    Jumping pull-ups on 20″ box

    20 rounds total

  6. White Ape says

    Team “Jammy”
    30:16 Rx

    Both Janimal and I went unbroken on all rounds of OHS! Great WOD!

    Congrats to all those that did Murph Rx for the first time!!

  7. Muffin Man says

    Team Man Muff

    35:15 Rx

  8. bdub22 says

    Murph: 51:26

    This was my first Murph – I did rx for maybe 3 rounds, then had to go to knee push ups. I can’t kip either so I did the modified pull-up with a jump off 20″ box.

    Glad I brought a 1 gallon water…….

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