Get your 3-person team together and join us this Saturday for “1776”!   Conditioning: Partner WOD 4 rounds for time of: 25-ft Synchro sandbag lunges (100/75) 15 Synchro burpees over sandbag   …rest 5:00, then…   10 Bar muscle-ups 50 Calories biked   4 rounds for time (35:00 total time cap)   †Levels: Intermediate/70+ Advanced: Synchro lunges at (75/50), 12 burpees; 16 chest-to-bar pull-ups, 42 calories biked Beginner/70+ Scaled: Synchro-ish lunges at (50/30), 9 burpees; 12 banded pull-ups or ring rows, 36 calories biked     Post results and experiences in the commentsRead more

Endurance: Partner WOD Max calories biked in 40:00, partners switch every 2:00   For score     Post results and experiences in the commentsRead more

Navy SEAL Lt. Michael P. Murphy, born May 7, 1976, in Smithtown, N.Y. Murphy, was killed by enemy forces during a reconnaissance mission, Operation Red Wing, on June 28, 2005, while leading a four-person team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with a superior tactical position. Murphy knowingly left his position of cover to get a clear signal to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his unit’s location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. “Murph Day” In honor of Lt. Murphy, MP Fitness celebrates “Murph Day” on the Saturday nearest to June 28th, the day Murphy sacrificed it...Read more

  Conditioning: Every minute on the minute for 8-minutes: Odd minutes: 12 Burpees over rower Even minutes: 12/10 Calories rowed   …Rest 2-minutes and then…   Every minute on the minute for 8-minutes: Odd minutes: 12 GHD Sit-ups Even minutes: 12/10 Calories biked   …Rest 2-minutes and then…   Every minute on the minute for 8-minutes: Odd minutes: 12 Double dumbbell thrusters (2 x 50/35) Even minutes: 12/10 Calories skied   For completion   †Levels: Intermediate/70+ Advanced: 10 burpees, 10/8 cals row, 10 GHDs, 10/8 cals bike, 10 db thrusters (2 x 40/30), 10/8 cals ski Beginner/70+ Scaled: 7 burpees, 8/6 cals row, 7 GHDs to parallel, 8/6 cals bike, 7 db thrusters (2 x 35/25), 8/6 cals ski     Post results and experiences in the commentsRead more

Iron Club/Open Gym on Thursday, 5:00-6:30 pm, is canceled this week. We are sorry for any inconvenience. Open Gym 1200-1330 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.Read more