Monday, 29 November 2021


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.


Ring Muscle-Up Progressions*

For quality

*details posted in gym



MPCF Hero Board WOD


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

Deadlifts (225/153)



For time

Compare to: Monday, 01 July 2019



Post results and experiences to comments


  1. 13:49
    70+ @105

  2. 10:53 Rx, 2 sec PR
    This WOD is Hero worthy. So so hard!
    DL in 12/9, 9/6, 9, 9, 9/6, 9/7/5
    Stepped up on burpees until last 21.

  3. megancyork says

    19:29 Rx
    Still spicy!

  4. Michelle Milstead says

    12:40 scaled 103#

  5. 29:58 rx! Slow and steady movement got me through this one! I wanted to quit in the second 15’s but I’m SO glad I didn’t! Embracing the suck is totally worth making the board.

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