MFLH: Training by Christian Harris in TrainHeroic

MFLH

MFLH

CrossFit, Functional Training
Coach
Christian Harris

Move Fast Lift Heavy's Christian Harris is giving YOU access to Coaching and Premier programming all in the palm of your hand.

Get 7 days ABSOLUTELY FREE with instant access to 3 training options each day that include:

  1. Train w/ CH, giving you access to exactly what Christian is doing in his training
  2. PEAK, taking what Christian is doing while taking into consideration that your time is limited
  3. BASE, strength and conditioning for those with less than 60 minutes to dedicate to their training each day

When you complete your 7-day FREE Trial, you'll get a FREE MEMBER SHIRT when you sign up today!***

*Heads up... Shirts are almost gone!

If you're looking for a training plan that gets you closer to your specific goals, whether that's to compete in CrossFit or to look and perform better every single day, then you've come to the right place.

If you're looking for a community that trains as hard as you do, then click to sign up for your FREE 7-day trial today!

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Coaching + Communication
Get access to yours truly (Christian Harris) so that your questions are answered and you're able to get feedback on your training each step along the way.
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Training that Fits YOUR Schedule
Pick from 3 options each day to give you access to training that fits your schedule and your life. The best training plan is the one that you follow so we're meeting you where you're at, giving you the right dose at the right time so that you stay on your training journey in order to make meaningful progress.
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Constantly Varied
Our training programs progress monthly and can be completed in less than 60 minutes.
Features
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Access to Christian
You'll have access to the team's message boards so that Christian and your teammates can communicate openly around each training session.
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Programming 6 days per week
Strength, Conditioning, Speed, Agility, Accessory, and Mobility training so that you've got exactly what you need to hit your goals.
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Exercise Video Guidance
I've recorded a demo video for each movement so that you know exactly what I'm looking for.
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Detailed, expert instruction
Beyond just sets and reps, you'll find coaching cues, rest times, and detailed instruction so you're never guessing what I'm looking for.
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Committed Teammates
You are NOT training alone. You've got a whole squad training with you each day to help to push you along the way.
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Delivered through TrainHeroic
We've partnered with the best tech in training to deliver your training, allow you to track your progress, and so you're having fun along the way!
Equipment
Required
Barbell + Plates // Dumbbells + Kettlebells // Bench and Plyo Box
Recommended
CrossFit Gym or Conventional Gym // Rower, Erg, Ski Erg, or Concept 2 Bike
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1

A

Run - True Form - Assault Runner - Etc

500, 400, 300, 200, 200

B

Power Snatch + 2 Snatch Push Press + 2 Snatch Balance + Snatch

4 x 1 @ 50, 60, 65, 70 %

C

Snatch Pull

3, 3, 2 @ 70, 80, 90 %

D

2 Jerks + 2 Front Squats

6 x 1 @ 53, 53, 63, 63, 7, 7 %

TWCH / PEAK / BASE

E

30-20-10: Calorie Row Toes to Bar -Rest 1:1- Target time: 6:00~

TWCH / PEAK / BASE

F

30-20-10: Calorie Ski Burpee to 6” target Target time: 8:00~

TWCH / PEAK / BASE

G

3 sets: 10 Cuban Rotations 20 Banded Pull Aparts 10 Scap Pull-ups

H

Barbell Good Morning

3 x 10

Monday
Day 2

TWCH

A

Every 2:00 x 8 sets: 12/10 Calorie Row 12 Burpee over Rower

B1

Glute Bridge DB Bench Press

5 x 10

B2

6 Ring Swings + 4 Swinging Horizontal Ring Rows + 2 No Dip Muscle-Ups

5 x 1

C

Front Rack Step Ups

4 x 10

TWCH / PEAK / BASE

D

EMOM x 40:00: Minute 1: 15/12 Calorie Standing Bike ERG Damper 10 Minute 2: 12 Box Jumps Overs (24/20) Minute 3: 9 Burpee Pull-ups Minute 4: 6 DB Hang Clean & Jerks (80/55)

E

Sotts Press

5 x 3

Tuesday
Day 3

TWCH

A

3 Rounds: 150 Double Unders 50/40 Calorie Row

B

Squat Clean

3, 3, 3, 3, 2 @ 53, 63, 68, 74, 79 %

C

Clean Pull

4 x 3 @ 84, 89, 89, 89 %

D

Back Squat

3, 3, 3, 2, 2, 1 @ 50, 60, 70, 80, 80, 100 %

TWCH / PEAK / BASE

E

Karen Interrupted: 150 Wallball Shots (20/14) *Every 2:00 starting @ 0:00 complete 15/12 Calorie Echo Bike *Ideally the bike should be completed in 45-60 sec. Scale back to 12/9 if needed.

F

Barbell Good Morning

4 x 6

Wednesday
Day 4

TWCH / PEAK / BASE

A

BikeErg: 2 sets: 5min at easy/mod 5min at mod 5min at mod/fast 3min at easy 5min at mod/fast 5min at mod 5min at easy/mod — Rest 3:00 at easy pace —

Thursday
Day 5

A

Run - True Form - Assault Runner - Etc

800, 600, 400, 800, 400, 400, 800, 200, 400

B

Barbell Good Morning

3 x 6

C

Snatch

3, 2, 2, 2, 2, 1 @ 50, 60, 70, 80, 80, 85 %

D

Clean and Jerk

10 x 1 @ 53, 63, 68, 74, 74, 79, 79, 84, 84, 84 %

E

Clean and Jerk

9 x 1 @ 84 %

TWCH / PEAK / BASE

F

Run 400m 10 Bar Muscle-ups 20 Strict HSPUs 30 Ground to Overhead (135/95) 20 Strict HSPUs 10 Bar Muscle-ups Run 400m Target time: 11:00~

G

Sandbag Carry

3 x 100

TWCH / PEAK

H

Knee Health: 3 sets: Tibialis Raises x 25 reps (at a distance where you don’t break) ATG Split Squats x 5 reps/side (no weight)

Friday
Day 6

A

Deadlifts

6 x 3 @ 53, 63, 74, 84, 84, 84 %

B

Back Squat

3, 3, 3, 2, 2, 2, 2, 1 @ 50, 60, 70, 80, 80, 80, 90, MAX %

TWCH / PEAK / BASE

C

40-30-20-10: Dumbbell Snatches (70/50) GHD Sit-ups Target Time: 10:00~

D

GHD Hip Extension

3 x 15

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Join the MFLH Squad

Your First 7 days are on me!

Start My 7-Day Free Trial
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FAQs
Do I get access to all 3 options when I join?
Yes. You'll get access to TWCH (Train with CH) to see exactly what Christian is doing + you'll get access to PEAK and BASE every single day. Both PEAK and BASE are derivatives of Train with CH so we're pulling out the crucial elements to give you an option that fits your schedule and goals.
When does the next training cycle start?
With your subscription, you'll be training in lock-step with the rest of the squad. Rather than waiting for the beginning of a training cycle, jump right in and start training with us.
Is there a long-term commitment?
Nope. We know that your schedule, training goals, and life can change in the blink of an eye so you're able to cancel your membership at anytime. In fact, we want to make sure that this is the perfect fit for you before you ever pay a dollar so you'll get 7 days absolutely free to start.
When do I get my t-shirt?
You should have received an email when you started your trial, asking for your shipping address and t-shirt size. So long as you've filled that survey out + completed your 7-day trial, we'll ship your shirt to you. Keep in mind that only members in the continental USA will receive a MFLH shirt.
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When you join a team you’re getting more than programming, you’re joining an online community.

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