South Tulsa's Premier CrossFit
MPCF Board WOD
“Kelly”
Run 400m
30 Box Jumps (24/20″)
30 Wall-Ball Shots (20/14) @ (10/9′)
5 rounds for time
Compare to Friday, 30 November 2018
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MPCF Hero Board WOD
“Josh”
21 Overhead squats (95/63)
42 Pull-ups
15 Overhead squats
30 Pull-ups
9 Overhead squats
18 Pull-ups
For Time
Compare to Friday, 09 July 2010
3 Tempo Front Squat* @ 55%
3 Tempo Front Squat @ 60%
3 Tempo Front Squat @ 60-65%
1 Front squat @ 65%
1 Front squat @ 70%
1 Front squat @ 75%
1 Front squat @ 75-80%
For quality
*Tempo is 3 second decent, 3 second pause in bottom
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9 – 7 – 5 rep rounds of:
Muscle-ups*
Squat snatches (135/93)
For time
(12:00 cap)
*Bar or ring muscle-ups, but ring muscle ups will take priority on MPCF board)
Overhead squat
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 75%
1 @ 80%
6 @ 65%
6 @ 75%
For quality
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MPCF Board WOD
“Nasty Girls”
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/93)
3 rounds for time
Compare to Saturday, 11 December 2021
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MPCF Board WOD
“300”
25 Pull-Ups
50 Deadlifts (135/93)
50 Push-ups
50 Box Overs (24/20″)
50 Kettlebell Swings (53/35)
50 Thrusters (65/45)
25 Pull-Ups
For Time
Compare to Friday, 02 July 2021
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MPCF Board WODs
Max reps in 7:00 of:
Burpees-over-bar*
For Score
Compare to Monday, 18 July 2022
*Athletes can face or be lateral to the bar but MUST use a 2-foot take-off.
…REST 10-15:00, then…
Max reps unbroken of:
Wall-ball shots (20/14) @ (10/9′)
For score
Compare to Friday, 23 April 2021
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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
Compare to Friday, 09 September 2022
*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.
The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.
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Run 5K
For time
Compare to Tuesday, 08 December 2020
1200-1330
Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing.
All other members may use Open Gym to make up a missed programmed WOD.
1730-1900
MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!
*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.
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MPCF Board WOD
“1776”
3-person Team* WOD
Buy-in:
144 Cals biked
…then…
132 Kettlebell swings (53/35)
132 Double-unders
132 Double Dumbbell Push Press (2x 50/35)
132 D-ball cleans (100/70)
132 Wall-ball shots (20/14)@(10/9′)
168 Burpees
132 Pull-ups
132 Box jump overs (20″)
132 Sit-ups
132 Kettlebell goblet squats (72/55)
132 Dumbbell snatches (50/35)
…then…
Sell-out:
144 Cals rowed
For time
*Equal work required
Compare to Monday, 04 July 2022
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.
132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.
168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.
13: The total number of exercises representing the 13 colonies standing together to declare our Independence from the tyranny of Great Britain.
1776: Total reps in the WOD, representing the year we declared Independence!
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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, 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 larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.
In honor of Lt. Murphy, MP CrossFit celebrates “Murph Day” on the Saturday closest to June 28th, the day he sacrificed it all. If you currently CrossFit at a licensed affiliate, and would like to do a drop-in, please contact us at mpcrossfittulsa@gmail.com. All friends and family are welcome to come cheer on the participants.
MPCF Board WOD and Hero WOD
“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
For Time
Compare to Saturday, 29 June 2019
Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.
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MPCF Board WOD
“Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
For score
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In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28 2005.
“Michael” was CrossFit’s second hero WOD (after “J.T.”), posted on the CrossFit Main Site as the workout of the day for July 15, 2005 (050715). The post said: “With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.”
MPCF Hero Board WOD
“Michael”
Run 800m
50 Back Extensions
50 Sit-ups
3 rounds for time
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MPCF Board WOD
50 Pull-ups
For time
3 sets of:
8-6-4 Devil Presses (2×50/35)*
Rest 2:00 between sets
For time
(20:00 cap)
*After each round of Devil Presses, perform 40 double unders
WOD flows as follows:
8 DP, 40 du, 6 DP, 40 du, 4 DP, 40 du, rest 2:00…now repeat this two more times
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MPCF Board WOD
“Fran”
21-15-9 rep rounds of:
Thrusters (95/63)
Pull-ups
For Time
Compare to Wednesday, 28 July 2021
0:20 Hollow Hold into 10 Hollow Rocks
0:30 Rest
0:20 Arch Hold into 10 Arch Rocks
1:00 Rest
5 Sets for quality
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