Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 4 Chest-2-Bar Pull-ups 10 Calories Rowed 8 Ring Push-ups 10 Calories Biked 12 Sit-up Slammers (12/8) @ 2m   For Score   Strength: Hang Power Clean 1-rep max Compare to Monday, 21 November 2016   Flexibility/Mobility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00   Royal Huddleston Burpee Challenge: Day 116     Post score, max load, and experiences to commentsRead more

Memorial Day fun with our MP/Vertical Family! Skill: Row 250m, All Out Rest 3 minutes, now… 2 rounds of: Row 500m, @ 80% 250m pace Rest 2:00   For quality of pace and stroke control   Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 6 Handstand Push-up 9 Kettlebell Swings (70/53) 12 Burpees*   For score *max burpees on last round   Sell-out: 10 D-ball Cleans (80/50) 15 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

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