Endurance: Run 1 mile rest 2:00 Row 250m rest 2:00 Run 800m rest 1:00 Row 500m rest 1:00 Run 400m rest 1:00 Row 1000m rest 2:00 Run 200m rest 2:00 Row 2000m   For time     Post results and experiences to commentsRead More

  Core work: Partner assisted plank holds 45 second weighted plank hold (45/35) 15 second transition   8 rounds Partners alternate rounds. Use the transition time to remove weight, switch places, and then place weight on other partner.   Endurance: Bike 600m Rest 1:00 Bike 1000m Rest 2:00 Bike 2100m Rest 3:00 Bike 4200m  ...Read More

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. Hero Week “Griff” 800m Run 400m Run (backwards) 800m Run 400m Run (backwards)   For time     Post results...Read More

  Conditioning: 3-person team “Monostructural Sprint Tri” Row 2100m (switch every 350m) Bike 4200m (switch every 700m) Run 1800m (switch every 300m)   For time   …rest 5 minutes, then… Strength: 10-9-8-7-6-5-4-3-2-1 rep rounds of: Overhead squats (95/63) 1-2-3-4-5-6-7-8-9-10 rep rounds of: GHD Sit-ups   For time Performed as 10 OHS/1 GHD, 9 OHS/2 GHD, and so on…...Read More

Congratulations to Burris and Kristen Smith on tying the knot!! We are so happy for two of MP’s own starting this new adventure!! See you in two weeks!   Endurance: Assault bike 4200m Rest 3:00 Assault bike 2100m Rest 2:00 Assault bike 1000m Rest 1:00 Assault bike 600m   For time   Strength/Skill: Every minute...Read More

  Endurance: Run 1 mile Rest 3:00 Run 800m Rest 2:00 Run 400m Rest 1:00 Run 200m   For time   Accessory Core: Partner up, and perform: 40 Partner push-ups w/ alternating clap* *Every time you rest, both partners must perform: 30 second weighted low plank (55/45) 30 second weighted hollow hold (35/25)   For...Read More

  Endurance: “Luck of the drawl” Max calories biked or rowed in 30 minutes   For score *Everyone will draw out of the hat to see whether they will bike or row.   Mobility: Saddle sit Half straddle/both sides Middle straddle Reclined spinal twist     Post results and experiences to commentsRead More

  Endurance: Partner up, and perform 10 rounds of: 30 seconds bike 15 seconds transition/switch 30 seconds handstand hold   For total calories Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch.   Metabolic Conditioning: 30 seconds work, 15 seconds rest of: Pull-ups D-ball High Carry* (100/80)...Read More

  Sprint Work: Bike 600m (ALL OUT) Rest 90 seconds   3 rounds for total sprint time   Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35) 30 Double Unders   4 rounds for time Compare to Tuesday, 19 June 2018   Mobility: Pick any 3 mobilities from the MWOD posters...Read More

  Endurance: 200m Sprint Rest 1 minute   8 rounds for total sprint time   Metabolic Conditioning: Tabata* Triplet Overhead stationary lunges (55/45) Rest 1:10 Slammers (12/8) Rest 1:10 Alternating dumbbell snatches (50/35)   For total score *Tabata is 20 seconds of work/10 seconds of rest, 8 rounds at each station. Complete all 8 rounds...Read More