Understanding MPR Basics

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Back to school, back to the books, back to the MPR? Yes! Let’s take advantage of the time of the year to get back to the basics. Instead of getting caught up in the confusing lectures from Coach, let’s try to simplify things:

  1. Understand that the concept of MPR is very simple. 

a. Pick a desired outcome for the target muscle group

MPR cheat sheet:
^8= bigger stronger
8-15=endurance volume
15+ tone

b. Explore repetition and intensity potential.

Pre determine how many reps and what weight you can handle for your desired ranges. You can always choose to start at the low end of the range and increase as needed.

c. Record your data.

d. Repeat this process for 8-12 weeks. 

 You must be consistent with your game-plan in order to meet your goals!


2. Don’t over think this process!

As each 8-12 week cycle that progresses, reflect on a few things:

a. Physical/compositional changes

Visual changes, clothes fit different, DEXA results, weight change, measurements, and feeling better.

b. Progress in volume or intensity

Increases in the weight or repetitions within your MPR

3. Evaluate the completed cycle and re-evaluate your goals, then make adjustments for the next cycle!

Repeat steps 1, 2 and 3.

Remember: We all do the same movements, the same conditioning, but many of us have different goals. Make sure you log your data and hold yourself accountable for achieving your goals.

For more in-depth explanations, read our older blog post about MPR here.

HB COMMUNITY: Get to Know Humble Beast CrossFit's Very Own Hype Man, Joshua Asomugha

If you’ve been around Humble Beast CrossFit member, Joshua Asomugha, you know that he is the number one hype man in the gym! We took some time to find out a little more about him, like how the HB community has helped fuel his own motivation for life.

Where are you originally from?

I’m one of the few DMV natives! I was born in Washington, DC and raised in Prince George's County, MD. I went to Morgan State University in Baltimore, MD and returned to DC for work after graduation. My life revolves around DC because I work in DC, go to church in DC, workout at HB. Most of my family and friends live in DC or in the DMV area.

HB COMMUNITY: Meet Founding Member, Caitlin Holland

From burpees, to true love, to a new baby bump, founding member Caitlin Holland tells us how her life has been deeply intertwined with Humble Beast.

Tell us about being a DC native and what you currently do for a living.

I’m from the Washington, DC area originally! I was born in Silver Spring, MD and grew up in North Potomac. I went to school in New Orleans, lived abroad, and then in Philadelphia for a while. I returned to the DC area for the foreseeable future in 2012, living in Arlington, VA for two years, then DC for four years. My husband and I just bought a house on Halloween back where it all began for me, Silver Spring. I currently do marketing and communications for a large international relief and development non-profit association that is headquartered in DC, but works globally.

TIME for Spring at Humble Beast CrossFit

We kicked off the New Year with an evening schedule change and would like to say, thank you. You have all made the transition smooth and pain-free. That has not gone unnoticed, so again, thank you!

Next up, on March 10th is daylight savings time! Yes, another manipulation of time and yet another potential for us all struggling with timeliness. Thus, we felt it appropriate to make March’s goal/focus: TIMELINESS.