Conditioning: 3 rounds of: 30 Double Unders 6 Clean and Jerks (155/103) 9 GHD Sit-ups 12 Barbell Push-ups*   …Run 800m and rest for 9 minutes, then…   3 rounds of: 12 Barbell Push-ups* 9 GHD Sit-ups 6 Clean and Jerks (155/103) 30 Double Unders   For Time *Burpee can be substituted   Burpee Challenge: Day 86   Mobility: Hip Capsule – 1:30/side Prone Shoulder Flexion – 2:00 Olympic Wall Squat – 2:00     Post time and experiences to commentsRead more

  Conditioning: 400m Run …then… 4 rounds of: 4 Chest-2-Bar Pull-ups 8 Burpees 12 Sit-ups …then… Run 800m …then… 4 rounds of: 4 Strict Handstand Push-ups 8 Burpees 12 Knees-2-Elbows …then… Run 400m   For Time   Strength: Find 1-rep max Clean-to-Hang Squat Clean   Burpee Challenge: Day 84   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Hip Capsule Stretch – 1:30/side     Post time, max load, and experiences to commentsRead more

  Conditioning: Perform 1 round of: 100 Double Unders 50 Squats 25 Push Press (95/63) …then, 2 rounds of: 60 Double Unders 30 Squats 15 Push Press …then, 3 rounds of: 40 Double Unders 20 Squats 10 Push Press   For Time   Burpee Challenge: Day 83   Flexibility: Couch Stretch – 1:30/side Bilateral Shoulder Flexion – 1:30 Low Lunge Twist – 1:30/side     Post time 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

  Conditioning: MPCF Board WOD 150 Burpees For Time (20-minute cap)   …rest 5-10 minutes   As a 3-person team, perform the following: 3000m Row For Time Equal work required, use same rower   Burpee Challenge: Day 81   Mobility: Couch Stretch – 1:30/side Lateral Opener – 1:30/side Recline Spinal Twist – 1:30/side     Post times and experiences to commentsRead more