Great Memorial Day WOD with the MP-Vertical family!   Conditioning: Every 3 minutes on the minute for 24 minutes perform: 200m Run 3 Wall-Climbs 12 Sit-ups 8 Burpees   For Score Score equals total burpees on last round, minus any uncompleted reps throughout 24 minutes.   Strength: Back Squats 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   Burpee Challenge: Day 115   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction – 1:30/side Hip Capsule – 1:30/side     Post score, load and reps, and experiences to commentsRead more

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. MP Fitness will be closed Monday. We will be meeting at Vertical Limit Fitness, 1660 East 71st Street, at 0900.    Memorial Day WOD “The Seven” (3-person team style) 21 rounds of: 7 Handstand push-ups 7 Thruster (135/93) 7 Knees-2-Elbows 7 Deadlift (245/163) 7 Burpees 7 Kettlebell swings (72/53) 7 Pull-ups   For Time -Team members alternate rounds. Each team member must complete 7 rounds.     Post team time to commentsRead more

  Conditioning: MPCF Board WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile   For Time Compare to Friday, 08 July 2011 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.   Flexibility: Right Side Straddle – 1:00 Left Side Straddle – 1:00 Middle Straddle – 1:00   2 rounds     Post time and experiences to commentsRead more

MP Fitness will be closed on Memorial Day. We will be joining Vertical Fitness for a WOD at 0900. All MP’ers are welcome.   Skill: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   While working on pistols, perform: Max Long Jump 3 attempts   For Quality   Conditioning: “Beast Mode” 10 Clean-2-Overhead (135/93) 15 Body Blasters Run 300   3 rounds for time Compare to Wednesday, 28 May 2014   Mobility: Plantar Surface – 2:00/foot Banded Hip Extension – 2:00/side Banded Bully – 2:00/shoulder     Post jump distance, time and experiences to commentsRead more

When someone discovers cruise control but forget to disengage in time. 🙂   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...Read more