Conditioning: Partner WOD 16-32-48-64 rep rounds of: Wall-ball shots (25/20) @ (10/9′) 8-16-24-32 rep rounds of: Alternating plank push-ups 4-8-12-16 rep rounds of: Squat cleans (185/123) 2-4-6-8 rep rounds of: Rope climbs (15′) 400-600-800-1000m Sprints   4 rounds* for time *Instructions: All numbers are team totals. Equal work must be performed on each exercise....Read More

  Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Pull-ups 50 Calories Rowed 10 Strict Handstand Push-ups 20 Ring Push-ups 30 Sit-up Slammers (12/8) @ 2m 1200m Bike   2 rounds for time Similar to Wednesday, 18 July 2018   Mobility: Posterior Chain Anterior Compartment Smash Hip Capsule     Post results...Read More

  Endurance: Run 1 mile rest 2:00 Row 250m rest 2:00 Run 800m rest 1:00 Row 500m rest 1:00 Run 400m rest 1:00 Row 1000m rest 2:00 Run 200m rest 2:00 Row 2000m   For time     Post results and experiences to commentsRead More

We must NEVER forget!   New MPCF Hero Board WOD “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11 Deadlifts (170/113) 11 Push Jerks (110/73) 2001m Row*   For time *It is the athlete’s choice to...Read More

  Conditioning: New “Army Combat Fitness Test” 3-Rep Trap-bar Deadlift (5:00 cap) (max load) ~2:00 Rest Standing Power Throw (10#) (max distance) ~3:00 Rest T-Hand-Release Push-ups in 2:00 (max reps) ~3:00 Rest 18:00-22:00 Sprint, Drag, Carry (for time) ~4:00 Rest 26:00-28:00 Leg Tug (max reps) ~5:00 Rest 2-mile Run (for time)   For scores and...Read More

  Core work: Partner assisted plank holds 45 second weighted plank hold (45/35) 15 second transition   8 rounds Partners alternate rounds. Use the transition time to remove weight, switch places, and then place weight on other partner.   Endurance: Bike 600m Rest 1:00 Bike 1000m Rest 2:00 Bike 2100m Rest 3:00 Bike 4200m  ...Read More

  Skill work: Max rep pull-ups in 3 sets 8:00 cap   Conditioning: Complete as many rounds and reps as possible in 25 minutes of: 300m Run 20m Dumbbell goblet lunges (50/35) 15 Abmat butterfly sit-ups 10 Dumbbell snatches (50/35) 5 Ring dips   For score   Flexibility: Right side straddle Left side straddle Middle...Read More

Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. To his enemies, he was known as the “Devil of Ramadi.” Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and...Read More

  Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a mounted patrol...Read More

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.  He is survived...Read More