Conditioning: 800m Run for time …Rest until 10:00 on clock and then… 5 rounds of: 10 Kettlebell swings (97/62) 20-ft Handstand walk 15 Wall-ball shots (25/20) @ (10/9′) 20-ft Lunges   For time     Post results and experiences in the commentsRead more

Time to see what your 3-person team can do for “1776”!   Conditioning†: MPCF Board WOD “1776” 3-person Team* WOD Buy-in: 144 Cals biked …then… 132 Kettlebell swings (53/35) 132 Double-unders 132 Double Dumbbell Push Press (2x 50/35) 132 D-ball cleans (100/70) 132 Wall-ball shots (20/14)@(10/9′) 168 Burpees 132 Pull-ups 132 Box jump overs (20″) 132 Sit-ups 132 Kettlebell goblet squats (72/55) 132 Dumbbell snatches (50/35) …then… Sell-out: 144 Cals rowed For time *Equal work required Compared to Friday, 04 July 2025 Meaning behind the WOD’s numbers: 144: This represents 48 reps for each team member, corresponding to the 48 continental US states now in our union.  The two states outside the continental US are represented by the two exercises in the ”Buy-in” and Sell-out”. 132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence. 168: This is 56 reps...Read more

  This Friday, July 3rd 5:30pm class cancelled. Get your 3-person team together and join us Saturday for “1776”!   Conditioning: “Two Fitty: Celebrating 250 Years Strong” 10 Shuttle runs (25′ down and back) 10 Push-ups 10 Hang power cleans (95/63) 10 Ring dips 10 Clusters (95/63)   5 Rounds for time (30:00 cap)   †Levels: Intermediate/70+ Advanced: same reps, (80/53) barbell Beginner/70+ Scaled: same reps, (65/43) barbell     Post results and experiences in the commentsRead more

Get your 3-person team together and join us this Saturday for “1776”!   Open Gym 1200-1330 AND 1700-1830 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: Front Squat On a 2:00 clock: 5 @ 35% 5 @ 45% 4 @ 55% 4 @ 65% 3 @ 70% 3 @ 75% 3 @ 75% 3 @ 80% 3 @ 80% 3 @ 85% 3 @ 85%   For quality   Lift 2: Shoulder Press On a 2:00 clock: 5 @ 35% 5 @ 45% 4 @ 55% 4 @ 65% 3 @ 75% 3 @ 80% 3 @ 85% 3 @ 85% 3 @ 85% 3 @ 85% 3 @ 85%   For quality   Lift 3: On a 2:00 clock, perform: 10 Top-to-top Double...Read more

Murph Day crew! Strong work everyone! Get your 3-person team together and join us this Saturday for “1776”!   Accessory Work: “Shoulder Blaster” 10 Side-lying shoulder flexion* 10 Side-lying shoulder adduction* 10 Side-lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. The suggested weight is between 1 lb and 5 lb. Start lighter than you think. If you complete one set, you may increase the weight, but do not go over 5 lb. These exercises are designed to be light. Going too heavy can potentially cause injury.   Conditioning: 7 Toes to bar 7 Box jumps (30/24″) 7 Power snatches (125/83) 2:00 Rest   5 Rounds for total time (18:00 cap)   †Levels: Intermediate/70+ Advanced: 6 reps each movement, (24/20″) box jumps, (105/68) Power snatches Beginner/70+ Scaled: 5 reps each movement, (20/16″) box step-ups, (85/58) power snatches     Post results and experiences in the...Read more