Sunday, February 14, 2010

Sunday, February 14, 2010

Congratulations Bill M. and Tyler P., for completing our Elements Workshop curriculum!

MPH Valentine’s Day Massacre
as many repetitions as possible in five minutes*:
clean @ 135/95-lbs.

*At the start of each minute, five burpees must be completed before moving on to the clean.

This workout is scored by the total cleans completed.

then, as many repetitions as possible:
4’ chest-to-overhead @ 65/45-lbs.
3’ row (calories)
2’ squat
1’ pushup

In this workout, the clock does not reset or stop between exercises. On the rower, each calorie is one repetition.

This workout is scored by the total repetitions completed.

then, tabata swing* @ 55/35-lbs.

*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest.  All 10-second rest intervals must be taken holding the kettlebell. Kettlebell holds may be completed in any manner, as long as the kettlebell does not touch the ground.  Failure to keep the kettlebell off the ground results in loss of repetitions from the previous round.

This workout is scored by the total repetitions completed.


  1. CookingandLifting | February 14, 2010 at 8:24 am

    Spartan King (John Main): This is where we fight! This is where they die!
    Captain (Steve D): On these shields, boys!
    [Spartans cheer]
    Spartan King (John Main): Remember this day, men, for it will be yours for all time.
    MPH Ladies (Melody): SPARTANS! Lay down your weapons!
    Spartan King (John Main): Persians…COME AND GET THEM!

  2. TinkWants2GetStronger | February 14, 2010 at 10:36 am

    The MASSACRE has started !!!!

  3. train2live | February 14, 2010 at 3:00 pm


    WOW!! What an incredible event! I have never work so hard and had so much fun at the same time! Thank you many times over for putting on this event. I consider myself so incredibly lucky to be part of the awesomeness that is the MPH community! Everybody rock their asses off today!! Great job everyone!

    Dave O.

    Oh and Sean, I think pink is your color man…just go with it.

  4. Mrs. Finkenstadt | February 14, 2010 at 3:04 pm

    Thank you coaches! John, Melody, and Rebekka- you are tremendous and we LOVE YOU! Happy Valentine’s Day, and Thank you again!

  5. jeremynurse | February 14, 2010 at 3:15 pm

    Thanks so much to Melody, John, and BK for once again going above and beyond. Today was an incredible event. I’m so proud of everyone’s work today.

  6. mchofia | February 14, 2010 at 3:32 pm

    Mel, Bay-kay, and John,

    Thank you for organizing this today. It was so much fun. I wouldn’t choo-choo-choose* to spend it any other way.

    Meghan- What a great idea!

    *if you don’t get this reference we can’t be friends. Just sayin

    • coach | February 14, 2010 at 5:47 pm

      Yes, MC! From the episode that also has one of my favorite lines of all time (that nobody gets when I use it once a week): “If you slow the tape down, you can actually see the moment where his heart breaks—riiight…here.”


  7. tubameat | February 14, 2010 at 3:39 pm


    what a great morning- the noise, the sweat, the suffering, the fish(!), the sweet satisfaction of pushing yourself harder than you ever thought possible and seeing your friends do the same.

    and then we all come back for more.

    our experience at MPH allows us to reach through the bars and tease, perhaps even to touch, the caged, angry beast that seethes inside ALL of us.

    today was yet MORE proof that MPH is the single greatest investment i have ever made in myself. there is no substitute, and it’s fucking priceless.

    i am SO proud to be part of such a great group of folks and we all have John, Melody and Bekka to thank for it.


    Keep Squattin’!

    Steve D

  8. TinkWants2GetStronger | February 14, 2010 at 4:10 pm

    Woot!!! BK, Mel and MPH God,
    I’d like to echo everyones sentiment and thank you for an amazing event.
    Everyone was amazing and the support for both sexes by both sexes was excellent, I def felt da love.
    Also thanks to our other judges- Teal and John S for being there and keeping us honest.

  9. Kimmie | February 14, 2010 at 4:44 pm

    I love MPH! This is the most fun I have had on Valentine’s Day in a very long time.

    Thanks Coaches and fellow atheletes.


  10. Jen M. | February 14, 2010 at 4:52 pm

    Vday massacre this morning was awesome! Thanks coaches and everyone for the great day! (and of course, as preliminary results show, I am the McCue family household VDay Massacre Champion!!! Mwahahahahahahah…. MEEP!) 🙂 hehe

  11. roselenaramirez1 | February 14, 2010 at 5:12 pm

    It was amazing! Bk, the counting factor was crucial! Thanks! John, great coaching, Mel, great tips for a better performance. Thank you. You guys rock. Gals and pals, great job today! As Steve would say, Happy Fucking Valentine’s Day!

  12. StuLu | February 14, 2010 at 5:51 pm

    It was fantastic. A frenzy of cheering and camaraderie. I enjoyed every moment and, for a restless ADD guy like myself, was completely transfixed by the environment. Thanks to John, Mel, and BK for this fantastic Sunday morning. In the end it was not a competition, but a coming together of friends. (Which is why I held back and decided to leave a bit for the woman so that they might have a chance…the kind of guy I am.)

    I looked at the steaming and fogged-up windows of MPH as I left this afternoon and wondered what people were thinking when they walked by. Silhouettes of bodies strewn about – grunting and breathing fire. Shouts of glee and Steve D saying something like “be a piston..a machine!!!” And Tom Jones playing at full volume. Hopefully they were not able to see Sean in his pink outfit.

    I loved every minute of it. Every rep.


  13. mworden | February 14, 2010 at 6:26 pm

    Massacre + Coaches + MPH Crew = Fucking Awesome!

  14. aschneidau | February 14, 2010 at 8:00 pm

    Thanks everyone, although I’m a total weakling, I felt strong with everyone’s encouragement! John, thanks for watching out for my back! I had a great time! Amy S.

  15. charleshuang80 | February 14, 2010 at 8:46 pm

    Thanks, coaches. Thanks, everyone. Today was awesome.

    Though I must say, I had to go into work right after, and I really couldn’t function for a little while. After I regained myself enough do to do some work, it really only lasted about an hour or so…

    Also, I really thought someone (ahem, Mayra) would call out that John was in his underwear throughout the massacre…


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