Wednesday, 19 October 2016


Friday is “Bring a Friend” in all the classes. Bring that friend you have been trying to get started at MPCF. 



In support of my good buddy, Happy 41st Birthday Doug!


D* – 1 Round of ‘Diane’

21 Deadlifts (225/155#) 21 HSPU

E – 1 Round of ‘Eva’

800m Run/30 KB Swings (70/55#)/30 Pullups

C – 3 Rounds of ‘Cindy’

5 Pullups/10 Pushups/15 Air Squats

K – 1 Round of ‘Kelly’

400m Run/30 Box Jumps (24/20″)/30 Wallballs (20/14#)

E – 1 Round of ‘Elizabeth’

21 Cleans (135/95#)/21 Ring Dips

R – 1 Round of ‘R.J.’

800m run/5 Rope Climbs/50 Pushups

*Between each Letter perform 41 DU


For Time

(41:00 cap)

WOD courtesy of Vertical Limit Fitness



Olympic Wall Squat – 2:00

Sink Mobilization – 2:00

Hip Capsule – 1:30/side

Barbell Shoulder Smash – 1:30/side



Post time and experiences to comments


  1. darrenandtara says

    H.O.L.Y. S.M.O.K.E.S. W.H.Y. C.O.U.L.D.N.T. Y.O.U. J.U.S.T. S.P.E.L.L. D.O.U.G.

  2. I’ll be riiiiiight back…


    40:00 cap
    completed thru 600 meters of R.J
    83# Deadlift
    HSPU on box
    25# KBs
    16″ box jump
    8# WB
    53# Clean
    Ring Dip w/pink band
    Mod Squad version was toasty enough for this girl. By the time I got to my box jumps I was sucking air.

  4. 71:53 rx… why?

  5. CourtnieMcKone says

    Hspus w/ 2 ab mats, step ups on 20inch box, ring dips w/ red band, plus instead of rope climbs

  6. Capped 11 reps into elizabeth
    Scaled 205# DL, 115# clean, singles 3 to 1 JR

  7. Muffin Man says

    52:35 Rx

    That was a true suckfest

  8. darrenandtara says

    48:59. Rx.
    Doug is not my friend anymore. Jana, your on thin ice.

  9. 46:20rx at vertical. I have to say when I woke up
    This morning and saw the MP post was the first time is saw the Wod. I know I would probably lose some friends on Doug’s behalf

    I knew doing it at vertical on The flat would be “legit” to use Doug’s words and it helped!

  10. Well that was awful.
    66:57. Mod: 123# DL, purple banded dips. Rope climbs took forever-haven’t done them since my comp this summer. Had one good rep, one near- success, and two solid attempts. Grip was toast.
    this easily qualifies as the longest wod I have ever done behind Murph. Happy freaking birthday Doug…

  11. White Ape says

    That was ROUGH!
    I was exhausted, and still am!
    36:07 Rx at Vertical

    I do think it is funny that both Stretch and Pinky were asking “Why/” and discussing me not enforcing the cap; but both of them trudged through the cap and finished. Haha! Strong work everyone! That was a tough Bday WOD!

    Happy Birthday Doug! (I think you have less friends at MP now :))

    • White Ape says

      At Vertical, we didn’t have our luxurious hill for the runs. However, I do feel that the no A/C throughout the WOD during the highest humidity of day, evens that out. I think I lost 2 gallons of sweat today!!

  12. 57:04 Scaled
    Hit time cap (41 min) after completion of Elizabeth (Jump Rope & R.J. Remaining), went ahead and finished out. Was curious about the rope climb (1st timer).

    2 ab mats on HSPUs
    53 lbs KB
    3:1 Singles for DUs

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