Saturday, 26 May 2018

050628-N-0000X-002
Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)

MP CrossFit will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend.

 

Conditioning:

Option 1:

MPCF Board WOD

“Murph”

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

 

For Time

Compare to Saturday, 28 May 2016

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.

 

Option 2:

Hero WOD

“Lumberjack 20”*

20 Deadlifts (275/185)

Run 400m

20 Kettlebell Swings (70/53)

Run 400m

20 Overhead Squats (115/75)

Run 400m

20 Burpees

Run 400m

20 Chest-2-Bar Pull-ups

Run 400m

20 Box Jumps (24/20″)

Run 400m

20 Dumbbell Squat Cleans (50/35)

Run 400m

 

For Time

*On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

 

Flexibility:

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

 

2 rounds

 

 

Post time and experiences to comments

Monday, 07 May 2018

 

Conditioning:

MPCF Board WOD

“Psycho”

200m Row

30 Alternating Pistols

400m Run

50 Sit-up Slammers (12/8) @ 2m

600m Row

70m Burpee Broad Jumps

800m Run

 

For Time

Compare to Friday, 09 August 2013

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time and experiences to comments

Wednesday, 28 February 2018

Online Judges Course: Click HERE

 

Conditioning:

MPCF Presents:

“Pick a Board WOD”

Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.

 

Strength (optional):

Pick any lift and find a 4-rep max

 

Flexibility/Mobility:

Hip Capsule Stretch – 1:30/side

T-Spine Smash – 2:00

Quad Smash – 1:30/side

Overhead Distraction – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 25

 

 

Post WOD and result, lift and load, and experiences to comments

Wednesday, 17 January 2018

Tough Mudder 2015. There will be a sign-up sheet for anyone that is interested in doing a Tough Mudder in 2018.

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Strength:

Hang Power Clean

3 reps at 50% 1RM

3 reps at 60%

3 reps at 65%

3 reps at 70%

3 reps at 75%

3 reps at 80%

3 reps at 85%

 

For quality fast elbows and getting under bar into solid receiving position

 

Conditioning:

27-21-15-9 rep rounds of:

Calories Rowed

Wall-Ball Shots (25/16) @ (10/9’)

 

For Time

 

Mobility:

Hip Capsule Stretch – 2:00/side

T-Spine Smash – 4:00

Quad Smash – 2:00/side

 

 

Post max load, time, WOD chosen, and experiences to comments

Wednesday, 10 January 2018

 

Conditioning:

Complete as many rounds and reps as possible in 8 minutes of:

10/6 Calories Biked

8 Gorilla Rows (53/35)

6 Toes-2-Bar

24 Speed Skips

 

For Score

 

Strength:

Deadlift

3-3-3 @ 85%

For quality in maintaining position throughout

…Or…

Make-up a Lift

1-rep max

For max load

 

Flexibility/Mobility:

T-spine mobility – 2:00

Half Straddle – 1:30/side

Hip Capsule – 1:30/side

 

 

Post score, lift, load, and experiences to comments

Friday, 22 December 2017

Gym closed Monday for Christmas! Tuesday classes will ONLY be at 0900 and 1200.

 

Conditioning:

Complete as many rounds and reps in 4 minutes of:

25 Double Unders

15 Sit-ups

10 Burpees

 

…Rest 2 minutes, then…

Complete as many rounds and reps in 4 minutes of:

5 Strict Handstand Push-ups

10 Squats

15/10 Calories Biked

 

For Score

 

Strength:

Clean and Jerk

1-rep max

Compare to Friday, 23 June 2017

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side

 

 

Post scores, load, and experiences to comments

Friday, 08 December 2017

MP CrossFit Tulsa 100913

Old School Deadlifting from 2013

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

12/10 Calories Rowed

8 Gorilla Rows (53/35)

6 Toes-2-Bar

26 Double Unders

 

For Score

 

Strength:

Deadlift

1-rep max

Compare to Monday, 12 December 2016

 

Flexibility/Mobility:

Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

Hamstring Floss – 1:30/side

 

 

Post score, max load, and experiences to comments

Wednesday, 06 December 2017

 

Conditioning:

Complete as many rounds and reps as possible* in 7 minutes of:

200m Run

20 Speed Skips

15 Sit-ups

10 Front Squats (95/63)

5 Strict Pull-ups

 

For Score

*working @ 85% intensity

 

Strength:

Clean

1-1-1-1-1-1

For Max Load

Compare to Monday, 05 June 2017

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post score, max load, and experiences to comments

Friday, 01 December 2017

 

Conditioning 1:

“Fast”

30 Double Unders

15 Sit-up Slammers (12/8) @ 2m

20 Squats

10 Handstand Push-ups

 

3 rounds for time

(8:00 cap)

 

Strength:

Front Squats

1-rep max

Compare to Friday, 02 June 2017

 

Conditioning 2:

Partner WOD*

“Furious”

100m Sprint

5 Burpees

3 Chest-2-Bar Pull-ups

 

6 rounds for time

(7:00 cap)

*alternate exercises

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post times, max load, and experiences to comments

Monday, 20 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.

Conditioning 1:

Partner up, then perform as many rounds and reps as possible in 7 minutes of:

3 Strict Pull-ups

6 Push-ups

9 GHD Sit-ups

12 Wall-Ball Shots (20/14) @ (11/10′)

15/12 Calories Biked

 

For Score

*Alternate Exercises

 

Strength:

Shoulder Press

1-rep max

 

Compare to Friday, 26 May 2017

 

Conditioning 2:

30 Speed Skips

10 Toes-2-Bar

 

3 rounds for time

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:00/side

Quad Smash – 1:00/side

Overhead Distraction w/External Bias – 1:00/side

Glute Smash – 1:00/side

 

 

Post score, max load, time, and experiences to comments

Friday, 17 November 2017

Conditioning:

MPCF Board WOD

“Filthy Fifty”

50 Box Jumps (24/20″)

50 Jumping Pull-ups

50 Kettlebell Swings (35/25)

50 Walking Lunges

50 Knees-2-Elbows

50 Push Press (45/30)

50 Back Extentions

50 Wall-Ball Shots (20/14) @ (10/9′)

50 Burpees

50 Double Unders

 

For Time

Compare to Wednesday, 18 January 2017

 

Mobility & Flexibility:

Shoulder Fold – 1:30/side

Twisted cross – 1:30/side

T-spine smash – 2:00

 

 

Post time and experiences to comments

Friday, 10 November 2017

Conditioning:

MPCF Board WOD

Hero WOD

“Bulger”

Run 200m

7 Chest-2-Bar Pull-ups

7 Front Squats (135/93)

7 Handstand Push-ups

 

10 rounds for time

Compare to Friday, 29 January 2016

 

Flexibility/Mobility:

Hip Capsule – 1:30/side

Prone Shoulder Flexion – 2:00

Couch Stretch – 1:30/side

 

 

Post time and experiences to comments

Wednesday, 25 October 2017

Conditioning:

MPCF Board WOD

“WOD B”

5 Deadlifts (275/185)*

10 Burpees

 

5 rounds for time

*Masters 55+ (235/155)

Compare to Monday, 30 November 2015

 

…rest ~10 minutes, then as a team of 3 perform…

Max calories biked in 5 minutes

For Score

 

Flexibility/Mobility:

Olympic Wall Squat – 2:00

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

Barbell Shoulder Smash – 1:30/side

 

 

Post time, score, and experiences to comments

Tuesday, 10 October 2017

Congrats to MP Delta! First timers team! Strong work!

 

Skill:

2000m Row @ 80% 500m Pace

For row time and pace quality

 

Conditioning:

21-15-9 rep rounds of:

Squat Cleans (135/93)

Ring Push-ups

Slammers (12/8) @ 2m

 

For Time

 

Flexibility/Mobility:

Posterior Chain and IT band – 1:30/side

Anterior Compartment Smash – 1:30/side

Hip Capsule – 2:00/side

 

 

Post times and experiences to comments