The class on Friday, July 4th, is at 0900 only, in celebration of our Independence Day! MP Iron Club is canceled this week, but the lifts can be performed during Open Gym.   Open Gym 1200-1330 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: Power snatch ⇒ Hang squat snatch Every 2-minutes, perform one cycle at the following loads: Start at 20%, increase by 5-10% each set until reaching 75-80%, then stay at this load for five sets   For quality   Lift 2: Overhead Squats 10-8-6-4-2-10 rep rounds   For heavy load in the last set   Lift 3: Dumbbell biceps curl 20-16-12-8-8 rep rounds   For heavy load in the last set   Skill: 0:30 Handstand hold 10 Wall-ball GHD...Read more

The class on Friday, July 4th, is at 0900 only, in celebration of our Independence Day!   Conditioning: Partner WOD* 1:00 Max D-ball cleans (100/70) 1:00 Rest 1:00 Max kettlebell deadlifts (70/53) 1:00 Rest 1:00 Max ski for calories   For total score *Each partner does 30 seconds of max reps for each movement   Strength: Deadlift Every 2:00, perform the following sets: 7 @ 25% 5 @ 40% 4 @ 50% 3 @ 60% 2 @ 70% 2 @ 78% 1 @ 83% 1 @ 88% 1 @ 93% 1 @ 98% 1 @ 101% …continue adding weight until failure   For max load     Post results and experiences in the commentsRead more

The class on Friday, July 4th, is at 0900 only, in celebration of our Independence Day!   Conditioning: Part 1: 50 Double unders 5 Wall-walks 10 Handstand push-ups 25-ft Handstand walk   2 rounds for time   …Rest 5:00, then…   Part 2: 8 Clusters (135/93) 16 GHD sit-ups 24 Calories biked   2 rounds for time     Post results and experiences in the commentsRead more

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