Join us this Saturday, 01 July, at 0900 for FREE! No fitness experience needed!   Sprint Drills: Run 400m* Rest/walk 100m   8 rounds for pace control *Pick a 400m pace that is tough to maintain, but possible. Goal is to be able to hold specified pace for all 8 rounds.   Open Gym 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.   MP Iron Club Canceled this week only     Post results and experiences to commentsRead more

Join us this Saturday, 01 July, at 0900 for FREE! No fitness experience needed!   Conditioning: With 1:00 work/1:00 rest, perform the following: Max rep axle bar deadlifts (220/150) Max rep bench press (155/103) Max rep squat cleans (135/93)   3 rounds* for score *Rest 2:00 between rounds     Post results and experiences to commentsRead more

MP Ladies representing at “Murph Day”!  Join us this Saturday, 01 July, at 0900 for FREE! No fitness experience needed!   Endurance: 3,200m Bike 50-ft Hand-over-hand sled pull (140/105)* 1,600m Run 75-ft Hand-over-hand sled pull (140/105)* 800m Ski 100-ft Hand-over-hand sled pull (140/105)*   For time *Or perform rope climbs (13′) – 3, 5, 7 *Sled weight only denotes weight added to sled     Post results and experiences to commentsRead more

Great group to celebrate “Murph Day” with! Join us this Saturday, 01 July, at 0900 for FREE! No fitness experience needed!   Conditioning: In a 3:00 window, complete the following: 5 Strict pull-ups 25 Double-unders 50-ft Walking lunges Max reps Devil presses (2x 50/35) in remaining time   3 Rounds for score, rest 1:00 between rounds   Core work: 0:30 Hollow hold into 10 hollow rocks 25 Abmat butterfly sit-ups 0:30 Arch hold in 10 arch rocks 1:00 Rest   2 Rounds for quality     Post results and experiences to commentsRead more

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. “Murph Day” In honor of Lt. Murphy, MP CrossFit celebrates “Murph Day” on the Saturday closest to June 28th, the day he sacrificed it...Read more