#flashback – Muffin Man 2 years ago, working on his pirate face!   Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 1000m row All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters   Description: All numbered ♥‘s, add a zero to the end, and as a team equally perform that amount. Ace of ♥ is worth 100 Double Unders (50 each). All numbered ♠’s, partners face each other link together and perform that number of pistols together. Ace of ♠ is worth 50 Burpees (25 each). All numbered ♦‘s, partners perform double the number in WB throws, i.e. 2 of ♦ is 4 team throws. Ace of ♦ is worth 50 throws (25 each). All numbered ♣’s, partners perform that many pull-ups, synchronized. Ace of ♣ is worth 50 Handstand Push-ups (25 each). All...Read more

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. Happy Veteran’s Day. Please pray for all of our troops that may be in harm’s way   Conditioning: Hero WOD “Rankel” Complete as many rounds and reps as possible in 20 minutes of: 6 Deadlifts (225/150) 7 Burpee Pull-ups 10 Kettlebell Swings (72/53) 200m Run   For Score   Strength: Front Squat 10 reps @ 30% 8   reps @ 45% 6   reps @ 60% 5   reps @ 70% 4   reps @ 80% 3   reps @ 85% 2+ reps @ 90%   For max at 90% and quality* *Do not sacrifice one for the other   Mobility: Barbell Shoulder Smash – 1:30/side...Read more

  Rest Day     Competitors 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...Read more

Ladies of MP hitting the town in Mexico. I hope the locals were warned! 🙂   Conditioning: Death by Triple Threat* Kettlebell Swings (53/35) x 3 Box Overs (24/20) x 2 Cleans (155/103) x 1   For Score Compare to Tuesday, 16 June 2015   *With a continuous running clock, on “Go”, perform 3 KBS in the first minute, then 6 in minute two, 9 in minute 3, and so on until failure. Once failure is reached, rest one minute, and then start on the Box Jumps. For box jumps, perform 2 on first minute, and increase by 2 each additional minute after until failure. Once failure is reached, rest one minute, and then start with Cleans. For cleans, perform 1 in first minute, and increase by 1 each additional minute until failure. Score is the grand total of KBS, Box Jumps, and Cleans   Mobility: Barbell Shoulder Smash –...Read more

January 2016 Flashback, KO in the OK   Conditioning: 9:00 AMRAP 20 Double Unders 1 Overhead Squat*(125/83) 1 Ring Dip* 1 Handstand Push-up*   For Score Compare to Tuesday, 11 October 2016 *Add 1 OHS, 1 Ring Dip, and 1 HSPU each round   …Rest 9 minutes, then…   Sprint Work: Partner WOD Row 1200m Rest 2 minute Row 1000m Rest 2 minutes Row 800m Rest 1 minute Row 600m Rest 1 minute Row 400m   For Sprint Time   Mobility/Flexibility: Knees to Traps – 1:30 Elevated Cat – 1:30 2 Pike/2 Squat – 10 reps Standing Pike – 1:30 Kneeling Achilles – 1:30/side Butterfly – 1:30     Post score, time, and experiences to commentsRead more