Strength & Conditioning: New MPCF Board WOD “True Grit” 2,000/1,700m Row* For time *At the 1-minute mark, begin: Death by Thrusters (95/63) With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue. WOD courtesy of Functional Fitness Mayhem   Flexibility/Mobility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/side     Post results and experiences to commentsRead more

Aftermath of Murph! 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: Complete as many rounds and reps as possible in 3 minutes of: 10 Wall-Balls (25/16) @ (10/9′) 20 Double Unders …rest 2 minutes, then… Complete as many rounds and reps as possible in 3 minutes of: 10 Calories Biked 20 Sit-ups …rest 2 minutes, then… Complete as many rounds and reps as possible in 3 minutes of: 10 Kettlebell Swings (72/53) 20m Burpee Broad Jumps*   For Score *Every 5′ covered is worth one rep   Strength: Make-up a Lift 1-rep max For max load   …Or… Pick any lift and do: 5 @ 50% 4 @ 60% 4 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 85%   For quality   Flexibility/Mobility: 20 PVC Passovers T-spine mobility 10 Skin-the-Cats Hip Capsule     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   For time     Post results and experiences to commentsRead more

  Skill work: Max rep pull-ups in 3 sets 8:00 cap   Conditioning: Complete as many rounds and reps as possible in 25 minutes of: 300m Run 20m Dumbbell goblet lunges (50/35) 15 Abmat butterfly sit-ups 10 Dumbbell snatches (50/35) 5 Ring dips   For score   Flexibility: Right side straddle Left side straddle Middle straddle Pike sit     Post results and experiences to commentsRead more