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

This workout is dedicated to slain Uvalde teacher Eva Mireles who was one of the two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas on May 24, 2022. She was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and...Read More

Flashback to John Boone in 2013! Conditioning: Partner WOD 100 Double unders 90 Sit-ups 80 Calories rowed 70 Box overs (20″) 60 Shoulder-to-overhead (95/63) 50 Calories biked 40 Burpees-over-bar 30 Pull-ups 20 Calories skied 100m Wall-ball overhead walking lunges (20/14)   For time (35:00 cap) Compare to Friday, 07 January 2022     Post results...Read More

Conditioning: Run 800m and rest   For time (8:00 time cap)   Then… As many rounds* and reps as possible in 16 minutes of… 5 Pull-ups 10 Push-ups 15 Squats   For score   Then… Run 800m   For time   *Pull-ups, push-ups, and squats can be partitioned as desired within each round    ...Read More

Skill: 10 Alternating handstand hip touches* 1:00 Rest   3 Rounds for quality *Progressions will be posted at gym   Conditioning: 30 GHD Sit-ups 50′ Handstand walk 15 Overhead squats (135/93) 20 GHD Sit-ups 50′ Handstand walk 10 Overhead squats (135/93) 10 GHD Sit-ups 50′ Handstand walk 5 Overhead squats (135/93)   For time (15:00...Read More

Conditioning: 9 Deadlifts @ 60% of 1-RM* 3 Box jumps (30/24″) …rest 90 seconds, then… 7 Deadlifts @ 70% 3 Box jumps (30/24″) …rest 90 seconds, then… 5 Deadlifts @ 80% 3 Box jumps (30/24″) …rest 90 seconds, then… 3 Deadlifts @ 90% 3 Box jumps (30/24″) …rest 90 seconds, then… 1 Deadlifts @ 95%...Read More

Memorial Day MP Family!! The following classes are canceled today only. We sincerely apologize for any inconvenience. Friday 0630, 0845   Skill: 7 Ring rows* 0:30 Rest 7 Glute bridges with a 0:20 pause at the last rep 0:30 Rest   4 Rounds for quality   Conditioning: 25/20 Calories skied 30 Push-ups 35 Kettlebell goblet...Read More

The following classes are canceled this week only. We sincerely apologize for any inconvenience. Wednesday 0630; Thursday 1200; Friday 0630, 0845   Conditioning: Partner WOD, equal work required 1500m Row 40 Single arm dumbbell thrusters (50/35) 20 Burpees over rower   For time (10:00 cap)   …Rest 5:00, then… 20 Chest-2-bar pull-ups 30 Power snatches...Read More

The following classes are canceled this week only. We sincerely apologize for any inconvenience. Tuesday 0630; Wednesday 0630; Thursday 1200; Friday 0630, 0845 Conditioning: Complete as many reps as possible in 4-minutes of: 10 High/lows 10 Alternating dumbbell snatches (50/35) 10 Calories rowed   …rest 3:00, then… Complete as many reps as possible in 4-minutes...Read More