Monday, 04 July 2022

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 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.





3-person Team WOD


144 Cals biked


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)



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!



Post results and experience to comments


  1. Awesome work out today. Thanks Julie for working with me. It was great to meet you.

  2. sflynn says

    I believe team Scape was 71:06, over a 9min PR!
    So. Much. Fun! ❤️
    Strong work team! I am glad to have some redemption from those Dballs last year! 🙂
    Great day with the MP fam!

  3. Michelle Milstead says

    Anniee, Daniel, Rugrat
    John Grace and Julie shadowed
    Rugrat (modified push press 25#, d-ball 50#, banded plu’s and squats 35#)
    Fun WOD!

Speak Your Mind