MVRCK MPH

For all 45s and up, this one’s for you.
Saturdays 10am; For health is the biggest wealth.
See y’all at MVRCK ALX 🫡

Earned; Not given.
Built; Not bought.
Hustled; Not handed.
//

HYBRID TRACK //

GET PREPPED FOR YOUR NEXT RACE.
8 WEEKS MINIMUM COMMITMENT.
4 TRAINING DAYS;
2 GYM DAYS, 2 TRACK DAYS
(1 GYM DAY AND 1 TRACK DAY WILL BE SUPERVISED)

MEMBERS — $200
NON-MEMBERS — $400

👉🏻 Swipe for sample program
DM US FOR MORE INFO

MPH | ALX
OPENING HOURS
0900 — 1700
Open Gym
//
Classes resume Tuesday.

Learn the basics of Olympic Weightlifting//

ALX | MPH
21 JUNE; FRIDAYS 8PM

A compulsory 6 weeks course (1 class/week) to understand and familiarise yourself with Sn**ches and Cleans.

- Class is capped at 8 pax for quality coaching
- For non-members who are interested, please drop us an email or DM

And so..
We had the honour of representing Singapore in the CrossFit Semifinals 2 weeks ago.
Thank you for the great experience 🔥🔥🔥

OPENING HOURS
MPH | ALX
0900HRS — 1700HRS
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OPENING HOURS FOR
14 May — 22 May
//
CLASS CHANGES
THERE WILL BE NO 8PM CLASSES FOR THE COMING WEEK.
THE 8AM CLASS AT MACPHERSON AND 12PM CLASS AT ALEXANDRA WILL BE ON ALTERNATING DAYS.
(TAKE REFERENCE FROM THE MVRCK APP)

Please do reach out if you have any questions!

CAPSULE 10.0
Dropping tomorrow
2PM
//
www.mvrckstore.com

CAPSULE 10.0
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TRT

OPENING HOURS
9AM — 5PM
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🇰🇷
BUSAN BOUND
//
Team MVRCK 🤟🏻
After finishing 8th at the CrossFit Asia Quarterfinals, we will be competing in Busan coming May with some other good blokes flying the 🇸🇬 flag.

6TH YEAR
///
Thanks for believing in us 🤟🏻

📍ASSEMBLY POINT
1.293840, 103.796012
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PACKING LIST AND SUCH
1. ZIPLOCK FOR WATERPROOFING
2. COVERED SHOES THAT YOU DON’T MIND THRASHING AND GETTING DIRTY
3. EXTRA CHANGE OF CLOTHES + SOCKS
4. INSECT REPELLENT
5. WATER BOTTLE

OPTIONAL BUT REALLY RECOMMENDED
1. PONCHO
2. HAT
3. SUN PROTECTION
4. LONG PANTS
5. LONG SOCKS
6. POWER BANK

WEATHER FORECAST STATES A 90% CHANCE OF RAIN.
THIS IS A RAIN OR SHINE EVENT. ☔️☀️
DRESS TO PROTECT YOURSELF FROM TALL GRASS AND POTENTIAL BUGS; YET COOL AND AIRY. 🐛
MOZZIES ARE PROVIDED BY NATURE. 🦟
STAY HYDRATED.💦
WATERPROOF YOUR DEVICES/VALUABLES

*PLEASE DO NOT BE LATE, OR YOU’LL BE LEFT STRANDED.

OPENING HOURS
0900 — 1700
//

🛸🚀🧑🏽‍🚀✨

⚠️⚠️⚠️
OPENING HOURS
ALX | MPH
0900 — 1700
//

MVRCK™ MOTHERCARE PROGRAM
NOW OPEN!

For all mums and mums-to-be
• Want to continue to stay active through each trimester?
• Aiming to bounce back after birth?
• What are the Dos and Don’ts?

We got you 👊🏻👊🏻👊🏻
Drop us a DM and we’ll be in touch

WE.ARE.SIX
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Something different this year.
RSVP by this Friday, 29th March.

With the closing of the CF Open, it also marks the beginning of the 2024 season. With fitness events stacked, locally and regionally, set a goal with our Coaches and go smash them.
💥💥💥
//

COMPETE #4
//
CONDITIONING
40 MINUTES
D-6

⚠️⚠️⚠️
OPENING HOURS
//
Friday — 8AM-2PM
Saturday — CLOSE
Sunday — CLOSE
Monday — CLOSE
Tuesday — RESUME NORMAL SCHEDULE
—

How you doin’
👊🏻👊🏻👊🏻
Let’s end this week strong before the Lunar New Year.
Our TRAIN track will comprise of 2 conditioning pieces for the next 8 weeks.
Are you ready.

COMPETE #3
//
SKIPS
WALLBALLS
SKIPS
—
Who doesn’t love some Sn**ch ladder 🔥🔥🔥
M — 95/115/135/155/185
F — 65/80/95/105/125

🪐🪐🪐
‘Cause you’ve got a higher power

Dragon Money Pouch
V1.0
//
Some of us call it Angbao.
For wealth and for health.
Comes in single, double or a triple pack.

Get them now at www.mvrckstore.com

COMPETE #2
//
Great work lads.
See y’all next week 🤙🏻
—
Bodyweight movements play a major role in this Sport.
We spend time in getting strong.
We do squat, deadlift, sn**ch and clean under a non-fatigued state in a controlled environment.
However the emphasis on gymnastics proficiency is often overlooked, termed as post-workout/accessories work.

So if you’re trying to walk on your hands, walk them fresh.
Be intentional.
🥯🥯🥯

Great work yesterday everyone 🤙🏻
Creating a more competitive environment working alongside each other is essential for athlete development.
COMPETE develops third degree skill progressions that we won’t be able to touch based on in our usual 1 hour classes.
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SKILL
• Power Sn**ch
• No contact Power Sn**ch w/ Dip
• Muscle Sn**ch
• No contact Muscle Sn**ch
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WORKOUT
Increasing bar weight
4R — 95/65
3R — 115/80
2R — 135/95
1R — 155/105

• Sn**ching under shoulder fatigue
• Learning to pace at the front for the heavier bars at the back
• Burpee over bar efficiency
• Too much pressing out on the sn**ches will affect thrusters

COMPETE 2024
//
Grunts, fist bumps and good jam.
See y’all next Saturday.

Some of us use our fitness to go on hikes 🌋
Some of us use our fitness to snowboard 🏂
Some of us use our fitness to play sports ⛹🏻‍♂️

And, some of us use our fitness to do more fitness.
If you’re one of them; Drop us a DM.

COMPETE is back.
20 January 2024
1100 — 1230

^Please approach our coaches to find out more.