Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your Olympic lifts, this class is for you!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.Read more

  Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Pull-ups 50 Calories Rowed 10 Strict Handstand Push-ups 20 Ring Push-ups 30 Sit-up Slammers (12/8) @ 2m 1200m Bike   2 rounds for time Similar to Wednesday, 18 July 2018   Mobility: Posterior Chain Anterior Compartment Smash Hip Capsule     Post results and experiences to commentsRead more

  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

We must NEVER forget!   New MPCF Hero Board WOD “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11 Deadlifts (170/113) 11 Push Jerks (110/73) 2001m Row*   For time *It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93...Read more

  Conditioning: New “Army Combat Fitness Test” 3-Rep Trap-bar Deadlift (5:00 cap) (max load) ~2:00 Rest Standing Power Throw (10#) (max distance) ~3:00 Rest T-Hand-Release Push-ups in 2:00 (max reps) ~3:00 Rest 18:00-22:00 Sprint, Drag, Carry (for time) ~4:00 Rest 26:00-28:00 Leg Tug (max reps) ~5:00 Rest 2-mile Run (for time)   For scores and run time   Deadlift- find a 3 rep max in 5 minutes. Army test requires a trap bar. Use a standard barbell if trap bar is not available. Standing Power Throw- With back to lane, take a 10# medicine ball and throw as far as possible straight over your head. You have 1 practice and 2 attempts T-Hand-release Push-ups- Index finger can be no further out than the shoulder. Start in the up position. Lower body as one unit. Once chest touches the ground, lift hands from ground, and move them straight out to the side. Bring...Read more