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

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan. On Friday, July 6, 2018,...Read More

  Conditioning: Oklahoma City Bombing Memorial WOD “The Oklahoma Standard” In teams of 3-4, perform 4 rounds of: 19 Synchro Plate lunges (45/35) 19 Synchro push-ups 95 Wall-ball shots (20/14) @ (10/9′) …then… 171 Burpee box jumps (20″)   For time   Royal Huddleston Burpee Challenge: Day 84     Post results and experiences to...Read More

  Bike Sprints: Partner up 2 x 400m* 2 x 600m 2 x 800m 2 x 600m 2 x 400m   For Time *one sprint each partner at each distance   Conditioning: HERO WOD “Coffland” Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800m Run 30 Push-ups...Read More

These are the names of many of the victims of 9/11. We will never forget! 0630 class is cancelled this Tuesday. Sorry for any inconvenience.    Conditioning: 9/11 Memorial WOD 2001m Row/Run 11 Thrusters (125/85) 11 Burpee Chest-2-Bar Pull-ups 11 Power Cleans (175/120) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toes-2-Bar 11 Deadlifts (170/120)...Read More

Strength: Shoulder Press 3-rep max (12:00 cap)   Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run   For Time Compare to Thursday, 02 June 2011   Flexibility: Couch Stretch – 1:30/side Reclined Spinal Twist – 1:30/side Posterior Chain Floss – 1:30/side     Post max load, time, and experiences to commentsRead More

MP CrossFit will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend.   Memorial Day WOD Option 1: MPCF Board WOD “Trevor” As a 4-person team*, complete the following: 300 Pull-ups 400 Push-ups 500 Sit-ups 600 Squats   For...Read More

MP CrossFit will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend.   Conditioning: Option 1: MPCF Board WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile   For Time Compare to Saturday, 28...Read More