Conditioning: 150m Run 12 Sit-up Slammers (12/8) @ 2m 9 Back Squats (95/63)* 6 Behind-the-neck Shoulder Press (95/63) 3 Overhead Squats (95/63)   3 rounds for time (10:00 cap) *Must clean from floor, and place on back.   Strength: Overhead Squat 1-rep max Compare to Monday, 11 December 2017   Flexibility/Mobility: Shoulder Smash – 1:00/side Pike Stretch – 1:30 Overhead Distraction w/ External Bias – 1:00/side Butterfly Stretch – 1:30     Post time, load, and experiences to commentsRead more

    Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00   For total time and calories burned in 3 rounds   Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 4 Handstand Push-up 6 Kettlebell Swings (97/62) 8 Burpees*   For score *max burpees on last round   Sell-out: 5 D-ball Cleans (100/80) 10 Calories Biked Rest 1:00   3 rounds for time   Flexibility/Mobility: Elevated Cat – 1:30 Spine Smash – 2:00 Pike Stretch – 1:30 Couch Stretch – 1:30/side   Royal Huddleston Burpee Challenge: Day 115     Post times and experiences to commentsRead more

MP Fitness will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend.   Memorial Day WOD Option 1: MPCF Board WOD “Trevor” As a 4-person team*, complete the following: 300 Pull-ups 400 Push-ups 500 Sit-ups 600 Squats   For Time Compare to Saturday, 25 May 2013 Post team and time to comments *Only one team member performing a given exercise at one time. No partitioning allowed. Each exercise must be completed in full before proceeding to next exercise. Same location for exercises for the team, i.e. one bar for one team, rotate out. Equal work not required.   Option 2: “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile   For Time Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end....Read more

MP Fitness will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend.   Conditioning: Option 1: MPCF Board WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile   For Time Compare to Saturday, 28 May 2016 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.   Option 2: Hero WOD “Lumberjack 20”* 20 Deadlifts (275/185) Run 400m 20 Kettlebell Swings (70/53) Run 400m 20 Overhead Squats (115/75) Run 400m 20 Burpees Run 400m 20 Chest-2-Bar Pull-ups Run 400m 20 Box Jumps (24/20″) Run 400m 20 Dumbbell Squat Cleans (50/35) Run 400m   For Time *On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and...Read more

MP Fitness will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend.   Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: Run 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m   For Score (Run is worth 2 points)   Strength: Hang Power Clean 1-rep Max   For max load Compare to Monday, 27 November 2017   Royal Huddleston Burpee Challenge: Day 111   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00     Post score, load, and experiences to commentsRead more