WOD: Phil Dunphy — Run
Sunday, June 21, 2026 | CrossFit MYO, San Jose CA
The Workout
Phil Dunphy
30min AMRAP Odd) Max Bike Cal Even) 200m Run
Score type: Calories
What Makes This Workout Effective
Today’s AMRAP alternates between high-intensity bike sprints and steady-state recovery runs to challenge your aerobic capacity. This interval-style structure improves your lactate threshold, teaching your body to recover while remaining in motion.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Bike Cal and 200m Run |
| Intermediate | Bike Cal and 150m Run |
| Beginner | Rowing Machine Cal and 100m Walk/Jog |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I pace the bike versus the run to last 30 minutes?
A: Treat the bike as your high-effort interval and the run as a “recovery” pace. If you sprint the run, your heart rate will redline, causing your bike calories to plummet in later rounds.
Q: How can I minimize transition time between the bike and the run?
A: Position your bike facing the exit of the gym or the start of your run path. Step off the bike and immediately transition into a jogging stride without stopping to catch your breath.
Q: I’m not a runner; is this workout still effective for me?
A: Absolutely. The goal is sustained cardiovascular effort; if running is too high-impact, swap it for a fast walk or a rowing machine to keep your heart rate elevated while protecting your joints.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136