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

Pinky competing with her team at #bricktownthrowdown last weekend!   Strength: Sumo Deadlift 3-rep max   Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 10 Double Kettlebell Thrusters (53/35) 20 Speed Skips 10 Push-ups* 20 Calories Rowed   For Score   Burpee Challenge: Day 109   Mobility: Pick any 3 stretches from the MWOD posters     Post load, score, and experiences to commentsRead more

It makes me smile to see a messy whiteboard at the end of the day!   Skill/CFE: Row 300m Rest 3 minutes   3 rounds for total sprint time   Conditioning: “Crank it up” 3 rounds of:* 15 Wall-Ball Shots (20/14) @ (12/10′) 10 Burpees 5 Muscle-ups …then 5 rounds of: 50 Double Unders 5 “Jana Burpees”* 5 Handstand Push-ups Rest 1 minute at the end of each round …then 3 rounds of:* 15 Box Jumps (30/24″) 10 Burpees 15 GHD Sit-ups   For Time *Jana Burpees are burpees where the jump and clap is as minimal as possible, but still simultaneously. Full extension of hips is not required.   Burpee Challenge: 108   Flexibility: Revolved Seated Staff – 1:30/side Reclined Spinal Twist – 1:30/side Seated Shoulder Flexion – 2:00 Lying Hip Capsule – 1:30/side     Post row sprints, time, and experiences to commentsRead more