Class on Friday, July 4th, is at 0900 only in celebration of our Independence Day!   Sprint Work: With a partner, and a 2-minute clock… Row for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Bike for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Ski for calories*   For total calories *Partners will alternate every 5 or 10 calories.Partners can chose but stay consistent on each machine, but can differ on machines.   Conditioning: Partner WOD, equal work 80-60-40-20 Double-unders 40-30-20-10 Double dumbbell push press (2 x50/35) 20-15-10-5 Burpee box overs (24/20”) 10-8-6-4 Bar muscle-ups   For time (20:00 cap)     Post results and experiences in the commentsRead more

Navy SEAL Lt. Michael P. Murphy, born May 7, 1976, in Smithtown, N.Y. Murphy, was killed by enemy forces during a reconnaissance mission, Operation Red Wing, on June 28, 2005, while leading a four-person 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 a superior tactical position. Murphy knowingly left his position of cover to get a clear signal to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his unit’s location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. “Murph Day” In honor of Lt. Murphy, MP CrossFit celebrates “Murph Day” on the Saturday nearest to June 28th, the day Murphy sacrificed it...Read more

  Endurance: 3-Person Team WOD, alternating exercises: As many rounds as possible in 30 minutes of: 200m Run (4 pts) 250m Ski (5 pts) 250m Row (5 pts) 600m Bike (6 pts)   For score (20 pts per round)     Post results and experiences in the commentsRead more

Throwback to cooler weather!!   Open Gym 1200-1330 AND 1700-1830 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: Deadlift* On a 3:00 clock, perform 5 @ 30% 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 85%   For quality *NOT connected reps. Must release the hands from the barbell between every rep.   Lift 2: Shoulder Press On a 2:00 clock: 5 @ 35% 5 @ 45% 4 @ 55% 4 @ 65% 3 @ 75% 3 @ 80% 3 @ 85% 3 @ 85% 3 @ 85% 3 @ 85% 3 @ 85%   For quality   Lift 3: On a 2:00 clock, perform: 10 Top-to-top Double Dumbbell Bench Press 4...Read more

  Conditioning: “Death by Duo” Every minute on the minute, perform: Box jump overs (30/24″) At 3-2-1-go, perform 2 box jump overs. Add 2 reps every minute, until failure to complete within the minute.   For Score …Rest 5:00 and then… Every minute on the minute, perform: Kettlebell swings (72/53) At 3-2-1-go, perform 2 kettlebell swings. Add 2 reps every minute, until failure to complete within the minute.   For score(s)     Post results and experiences in the commentsRead more