Memorial Day WOD – Remembering those that have sacrificed all MP Fitness will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. For those that performed “Murph” on Saturday, there will be another option posted at the gym.   Conditioning: 4-person Team WOD Double “Murph”* Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 2 miles 20 rounds of: 5 Pull-ups 10 Push-ups 15 Squats Run 1 mile   For Time If you have a vest (20/14), wear it *All runs will be done as 400m sprints for each team member, each mile. On the first Murph, teams must complete the reps WITHOUT partitioning. Must be completed in order. On the second Murph, team members will rotate through complete rounds until all rounds are completed. Once last round is finished, the team will complete the final...Read more

Strong work today everyone! MP Fitness will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. Please sign-up if you plan to attend. Conditioning: Solo 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.   Solo Option 2: MPCF Board WOD “MP” 15 Burpees 30 Squats 45 Unanchored Sit-ups 600m Run   5 rounds for time   Partner Option: “Fancy” (Nancy’s mean sister) Run 400m 15 Overhead Squats (135/93)   10 rounds for time Partners alternate whole rounds   Flexibility: ROMWOD   Royal Huddleston Burpee Challenge: Day 112     Post...Read more

MP Fitness will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. Please sign-up if you plan to attend. Conditioning: Partner up, then perform as many rounds and reps as possible in 9 minutes of: 3 Strict Pull-ups 6 Push-ups* 9 GHD Sit-ups 12 Double Unders 15 Calories Rowed   For Score *Burpees can be substituted Partners alternate exercises   Strength: Shoulder Press 1-Rep Max Compare to Monday, 14 November 2016   Flexibility: Spine Smash – 2:00 Anterior Compartment Smash – 1:00/side Quad Smash – 1:00/side Overhead Distraction w/External Bias – 1:00/side Glute Smash – 1:00/side   Royal Huddleston Burpee Challenge: Day 111     Post score, max load, and experiences to commentsRead more

Rest Day     Competitor’s Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all Functional Fitness movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in Functional Fitness. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will...Read more

Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham Sit-ups 15 Calories Biked*   2 rounds for time Compare to Friday, 29 May 2015 *Originally designed as a row   Strength: Front Squat 5-5-3-3-2-2-1-1+ Start at 50% 1RM, increase by 5% each set   Flexibility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side   Royal Huddleston Burpee Challenge: Day 109     Post time, load and reps, and experiences to commentsRead more