Skill: Rower Stroke Work  10 Hard Pulls, rest 30 seconds, 15 Hard Pulls, rest 30 seconds, 20 Hard Pulls, rest 30 seconds, 15 Hard Pulls, rest 30 seconds, 10 Hard Pulls…finished   For total meters pulled *Hard Pull = maximal torque on each pull, s/m between 21-25   Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 4 Muscle-ups 6 Turkish Get-ups (35/25)* 8 Ring Push-ups   For Score *3 right/3 left   Mobility/Flexibility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike Stretch – 2:00 Spine Smash – 2:00 Knees-to-Traps – 2:00     Post total meters, score, and experiences to comments  Read more

  Conditioning: 25 Speed Skips 20 Sit-up Slammers (12/8) @ 2m 15 Calories Rowed 10 Front Squats (95/63) 5 Strict Handstand Push-ups   4 rounds for time   Strength: Clean 1-Rep Max Compare to Wednesday, 29 June 2016   Mobility: Quad Smash – 2:00/leg Anterior Compartment Smash – 2:00/side Spine Smash – 2:00     Post time, max load, and experiences to commentsRead more

We will be running this in heats. If you have not signed up, there will be open spots as we go. First heat starts at 0900. MP will be open at 0830.   2017 Fittest in the OK online qualifier 5.3A/B Strength: 5.3A – 2:00 cap 5 Clean & Jerk Singles   For Heaviest Loads*   …Rest 2:00, then…   Conditioning: 5.3B – 18:00 AMRAP 50 Box Jump Overs (24/20″) 50 Wall-Ball Shots (20/14) @ (10′) 50 Shoulder-to-Overhead (95/63) 50 Toes-to-Bar 50 Double Unders   For Score *5.3A score value is the 5 heaviest lifts successfully completed in the 2:00. An athlete can do exactly 5; or the can do as many as they wish, but can only post the weights of the 5 heaviest. Athlete can add or subtract weight throughout the 2:00. 5.3B score is simply the total number of reps successfully completed in the 18:00.    ...Read more

  Skill: 3-person Team 2100m Row* For Time *Equal Work   Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups* 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs (24/20″) No Touching Box   For Time Compare to Friday, 16 September 2016   Flexibility: Couch Stretch – 1:30/side Supine Shoulder Stretch – 1:30 Olympic Wall Squat – 1:30 Sink Mobilization – 1:30     Post times and experiences to commentsRead 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