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
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. Hero Week “Griff” 800m Run 400m Run (backwards) 800m Run 400m Run (backwards) For time Post results...Read More
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and...Read More
MPCF Board WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile For Time Compare to Saturday, 26 May 2018 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. ...Read More
Conditioning: 3-person team “Monostructural Sprint Tri” Row 2100m (switch every 350m) Bike 4200m (switch every 700m) Run 1800m (switch every 300m) For time …rest 5 minutes, then… Strength: 10-9-8-7-6-5-4-3-2-1 rep rounds of: Overhead squats (95/63) 1-2-3-4-5-6-7-8-9-10 rep rounds of: GHD Sit-ups For time Performed as 10 OHS/1 GHD, 9 OHS/2 GHD, and so on…...Read More
Strength: Take 8:00 to work up to a heavy/max: 3-rep max Shoulder press rest 2:00, then… Conditioning: Complete as many rounds and reps as possible in 15:00 of: 250m Row 20 Squats 15 Sit-ups 10 Push-ups 5 Pull-ups For score rest 4:00, then… Strength: Take 8:00 to work up to a...Read More
