U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.   Hero Week “Donny” 21-15-9-9-15-21 rep rounds of: Deadlifts (225/155) Burpees   For time     Post results and experiences to commentsRead more

  MPCF Board WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile   For Time Compare to Saturday, 26 May 2018 Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.     Post result and experiences to commentsRead 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…     Post results and experiences to commentsRead more

  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

  Strength: Take 8:00 to work up to a heavy/max: 3-rep max Shoulder press   rest 2:00, then… Conditioning: Complete as many rounds and reps as possible in 15:00 of: 250m Row 20 Squats 15 Sit-ups 10 Push-ups 5 Pull-ups   For score   rest 4:00, then… Strength: Take 8:00 to work up to a heavy/max: 3-rep max Front squat   Mobility: Couch stretch Reclined spinal twist Pike stretch Overhead distraction     Post results and experiences to commentsRead more