Conditioning: 40 seconds of work, 20 seconds of rest: Ski for calories Max reps GHD sit-ups Max reps alternating dumbbell clean & jerk (50/35) Bike for calories Max reps pull-ups Max reps wall-ball shots (20/14) @ (10/9′) Rest 2:20 between rounds   4 rounds for score   Skill: 10 L-sit double dumbbell strict press...Read More

Endurance: On a 30 minute running clock… 40 Calories biked 1:00 Rest 30 Calories rowed 2:00 Rest 20 Calories skied 3:00 Rest 10 Calories biked In remainder of 30 minute time… Row for max meters (at 75% of 6:00 row pace)   Accessory: 10 Barbell good mornings 3 Sets for quality     Post results...Read More

Conditioning: Complete as many rounds and reps as possible in 24-minutes of: 15 Toes to bar 10 Handstand push-ups 5 Deadlifts (315/205) 30/24 Calorie row, bike, ski*   For score *alternate through rounds   Strength: Box Pause Back Squat 5-5-5-5   For total weight lifted in the 25 reps* * Add each of the loads...Read More

Endurance: For 8-minutes, row at an easy pace (15% slower than 6:00 pace), every 2-minutes row at 6:00 pace for 60 seconds …then, without stopping rower… For 8-minutes, row at an easy pace (15% slower than 6:00 pace), every 2:30 row at pace 6% faster than 6:00 pace for 30 seconds …then, without stopping rower…...Read More

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.   Conditioning: MPCF Board WOD “1776” 3-person Team WOD Buy-in: 144 Cals biked …then…...Read More

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!   Conditioning: “More Kettlebells Please” 30/24 Cal row 30 Double kettlebell deadlifts (2x 70/53) 30/24 Cal bike 30 Alternating kettlebell...Read More

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!   Conditioning: Partner WOD Partner WOD, equal work required With a 4-minute clock, perform… 800m* Row Max burpees over the...Read More

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!   Endurance: 2:00 Row for calories 2:00 Bike for calories 2:00 Ski for calories 200m Run Rest 2:00   4...Read More

Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much...Read More

MP Girls Night Out!   Option 1: Endurance: 25-20-15-10-5 Calories rowed Calories biked Calories skied Rest 2:00 between sets   For total time and pace control   Options 2: (Only an option for individuals not able to attend Saturday) Conditioning: MPCF Board WOD and Hero WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300...Read More