Conditioning 1: Every minute on the minute for 8 minutes, adding 1 rep of each, perform: 1 Handstand Push-up 1 Pull-ups 1 Wall-Ball Shots (20/14) @ 9′   For score* If you make it successfully through all eight minutes, max out on WB shots. Score is total reps completed.   Strength: Power Snatch 3-3-3-3...Read More

  Conditioning: As a 3-person team, perform equal work for time of: Run 3000m (switch every 200m)   …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Row 15 GHD Sit-ups 15 Ring Dips   …rest 2 minutes, then… As individuals, perform 4 rounds for time of:...Read More

  Skill/CFE: Partner up, and perform: 2100m Row Rotate every 150m   For Time   Conditioning: “Holy Thrusters Batman!” Run 400m Max Rep Thrusters (115/75)* …repeat couplet until 100 Thrusters have been performed   For Time *”Max Rep” is defined as any pause in the standing front rack, or any dropping of the bar out...Read More

Happy 119th Birthday Mr. Huddleston!   Conditioning: Run 200m 40 Kettlebell Swings (53/35) 45 Burpees Run 400m 30 GHD Sit-ups 35 Wall-Ball Push-ups* Run 600 20 Power Snatches (115/75) 25 Bar-Over-Burpees Run 800m 10 Handstand Push-ups 14 Ring Dips*   For Time *Burpees are an authorized substitution   Burpee Challenge: Day 119 FINAL DAY!!  ...Read More

Coaches “masterminding”. Dangerous situation. 😉   Conditioning: “More Burpees Please” 1-2-3-4-5 rep rounds of: Body Blasters Burpee Box Overs (24/20″) Burpee Broad Jumps, 25′ Bar-Over-Burpees   For Time   …Rest 7 minutes   Strength: Pick any missed 1-rep (Shoulder Press, Thruster, Hang Power Clean) or Find a 4-rep max with any lift   Burpee Challenge:...Read More

  Rest Day     Competitors Class 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will...Read More

Conditioning: Partner WOD Complete as many rounds and reps as possible in 15 minutes of: Run 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m   For Score (Run is worth 2 points)   Strength: Hang Power Clean 1-rep Max   For max load Compare to Monday, 23 November 2015...Read More

Great Memorial Day WOD with the MP-Vertical family!   Conditioning: Every 3 minutes on the minute for 24 minutes perform: 200m Run 3 Wall-Climbs 12 Sit-ups 8 Burpees   For Score Score equals total burpees on last round, minus any uncompleted reps throughout 24 minutes.   Strength: Back Squats 5   reps @ 65% 1RM...Read More

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth...Read More

  Conditioning: MPCF Board WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile   For Time Compare to Friday, 08 July 2011 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....Read More