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Friday, 09 September 2022

8 September 2022 by 13 Comments

We must NEVER forget!

Join us tomorrow, September 10th for a FREE class! Everyone welcome!

 

MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

Compare to Saturday, 11 September 2021

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

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Filed Under: 20+ min, Board WOD, Chipper, Gymnastics WOD, Hero WOD, Lifting, Monostructural

Saturday, 25 June 2022

24 June 2022 by 4 Comments

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)

 

Conditioning:

MPCF Board WOD and Hero WOD

“Murph”

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

 

For Time

Compare to Saturday, 29 June 2019

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.

 

 

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Filed Under: 20+ min, Board WOD, Bodyweight, Gymnastics WOD, Hero WOD

Friday, 24 June 2022

23 June 2022 by 4 Comments

MP Girls Night Out!

 

Option 1:

Endurance:

25-20-15-10-5

Calories rowed

Calories biked

Calories skied

Rest 2:00 between sets

 

For total time and pace control

 

Options 2:

(Only an option for individuals not able to attend Saturday)

Conditioning:

MPCF Board WOD and Hero WOD

“Murph”

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

 

For Time

Compare to Saturday, 29 June 2019

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.

 

 

 

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Filed Under: 20+ min, Board WOD, CFE, Gymnastics WOD, Hero WOD

Tuesday, 21 June 2022

20 June 2022 by 2 Comments

Flashback to John Boone in 2013!

Conditioning:

Partner WOD

100 Double unders

90 Sit-ups

80 Calories rowed

70 Box overs (20″)

60 Shoulder-to-overhead (95/63)

50 Calories biked

40 Burpees-over-bar

30 Pull-ups

20 Calories skied

100m Wall-ball overhead walking lunges (20/14)

 

For time

(35:00 cap)

Compare to Friday, 07 January 2022

 

 

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Filed Under: 16-20 min, 20+ min, Gymnastics WOD, Hero WOD, Hybrid, Lifting, Partner WOD

Monday, 30 May 2022

29 May 2022 by 6 Comments

“SP5 Joseph C. Lupo”

US Army veteran, SP5 Joseph C. Lupo, was born on May 18, 1943. During operations in Vietnam, SP5 Lupo was killed in action when the medic truck he was in struck a 500lb enemy booby trap (IED) on August 26, 1967.

The cash-in signifies the year when SP5 Lupo was born, and the cash-out signified the year when he was killed in action.

Join us TODAY at 0930 for a WOD and potluck lunch after! Everyone is invited! 

 

Conditioning:

Hero WOD (with a partner)*

“LUPO”

Buy-in:

1,943m Row

…then…

100 Wall-ball shots (20/14) @ (10/9′)

90 Deadlifts (135/93)

80 Barbell push-ups

70 Box jumps (24/20″)

60 Toes-2-bar

50 Burpees-over-bar

40 Power cleans (135/93)

30 Shoulder-2-overhead (135/93)

20 Alternating stationary lunges (135/93)

10 Thruster (135/93)

…then…

Sell-out:

1,967m Row

 

For time

*Equal work required. Some exercises have been slightly modified for standardization, and MP maximization.

 

 

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Filed Under: 20+ min, Bring a Friend WOD, Hero WOD, Holiday WOD, Lifting, Monostructural, Partner WOD

Monday, 29 November 2021

28 November 2021 by 5 Comments

 

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Skill:

Ring Muscle-Up Progressions*

For quality

*details posted in gym

 

Conditioning:

MPCF Hero Board WOD

“Donny”

21-15-9-9-15-21 rep rounds of:

Deadlifts (225/153)

Burpees

 

For time

Compare to: Monday, 01 July 2019

 

 

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Filed Under: 11-20 min, 6-10 min, Board WOD, Bodyweight, Couplet/Triplet, Hero WOD, Lifting, Skill, Strength/Speed

Saturday, 13 November 2021

12 November 2021 by 3 Comments

Join us Wednesday, 17 November for a FREE class!

Class times: 0530, 0630, 0845, 1200, 1730

 

MPCF Board WOD

“Nate”

Complete as many rounds and reps as possible in 20 minutes of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (72/53)

 

For score

Compare to Monday, 20 May 2019

 

Or…

“Mary”

Complete as many rounds and reps as possible in 20 minutes of:

5 Handstand Push-ups

10 Pistols (alternating)

15 Pull-ups

 

For score

Compare to Monday, 20 May 2019

 

Strength:

Deadlift

5 reps @ 45%

4 reps @ 60%

3 reps @ 70%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

 

For quality

 

 

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Filed Under: 11-20 min, AMRAP, Board WOD, Bodyweight, Gymnastics WOD, Hero WOD, Skill

Wednesday, 10 November 2021

9 November 2021 by 7 Comments

In honor of Veteran’s Day tomorrow, November 11,

choose one of the following Hero WOD’s:

McGee

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

 

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

 

Hero WOD “McGee”

As many rounds as possible in 30 minutes of:

5 Deadlifts (275/185)

13 Push-ups

9 Box Jumps (30/24″)

 

For score

 

 

Hero WOD “Tillman”

7 rounds of:

7 Deadlifts (315/205)

200m Sprint

15 Pull-ups

45 seconds rest

 

For time

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, Hero WOD, Holiday WOD

Saturday, 11 September 2021

10 September 2021 by 5 Comments

We must NEVER forget!

MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

Compare to Friday, 11 September 2020

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

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Filed Under: 20+ min, Board WOD, Chipper, Gymnastics WOD, Hero WOD, Lifting, Monostructural

Monday, 02 August 2021

1 August 2021 by 4 Comments

Monday, 0630 class is canceled this week only. Sorry for any inconvenience.

 

This WOD is dedicated to Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Conditioning:

Hero WOD “Bell”

21 Deadlifts (185/133)

15 Pull-ups

9 Front Squats (185/133)*

 

3 Rounds for time

*No racks

 

Skill:

0:30 Side plank hold (right)

0:30 Rest

0:30 Side plank hold (left)

1:00 Rest

 

3 Sets for quality

 

 

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Filed Under: 11-15 min, 6-10 min, Couplet/Triplet, Gymnastics WOD, Hero WOD, Lifting, Skill, Strength/Speed

Monday, 05 July 2021

4 July 2021 by 3 Comments

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!!  This is the only class time.

Family and friends are welcome to join or cheer you on!

Regular class schedule resumes on Tuesday.

 

Conditioning:

MPCF Board WOD

“1776”

3-person Team WOD

Buy-in:

144 Cals biked

…then…

132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/80)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jumps (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)

…then…

Sell-out:

144 Cals rowed

 

For time, equal work required

 

Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

1776: Total reps in the WOD, representing the year we declared Independence!

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from tyranny!

 

 

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Filed Under: 20+ min, Board WOD, Chipper, Gymnastics WOD, Hero WOD, Holiday WOD, Strength/Speed, Team WOD

Monday, 31 May 2021

30 May 2021 by 3 Comments

 

Join us Memorial Day at 0930 for a Hero WOD and BBQ!

 

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.

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.

 

 

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Filed Under: 20+ min, Hero WOD, Holiday WOD, Hybrid, Lifting, Team WOD

Friday, 07 May 2021

6 May 2021 by 6 Comments

“Friend Friday” is here! Join us to honor this Hero.

Conditioning:

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

“Zachary Tellier”

10 Burpees

 

10 Burpees

25 Push-ups

 

10 Burpees

25 Push-ups

50 Lunges

 

10 Burpees

25 Push-ups

50 Lunges

100 Sit-ups

 

10 Burpees

25 Push-ups

50 Lunges

100 Sit-ups

150 Squats

 

For time

Compare to Friday, 05 July 2019

 

 

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Filed Under: 20+ min, Bodyweight, Hero WOD

Wednesday, 07 April 2021

6 April 2021 by 9 Comments

Come join us at our new location: 6024 S. Sheridan Rd.

Conditioning:

MPCF Hero Board 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’s)

Run 400m

 

For Time

Compare to Wednesday, 15 May 2019

 

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.

 

 

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Filed Under: 20+ min, Board WOD, Gymnastics WOD, Hero WOD, Hybrid, Lifting, Skill, Strength/Speed
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