Being the gym's final week I thought that we should spend it paying homage to a few great Americans!
The Hero WOD's this week have been chosen specifically as a result of my personal connection with each of these fallen hero's.
Monday
"Forrest"
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.
Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
Tuesday
McGhee
corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
Wednesday
Murph
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Thursday
Regan
Sgt. James (Jimmy) J. Regan was assigned to company C, 3rd Battalion, 75th Ranger Regiment when he was killed by an IED which targeted his vehicle in northern Iraq in February, 2007.
5k run
26 thrusters
26 pull ups
26 box jumps
26 burpees
Since all gym dues have been suspended, I ask that contributions be made through R.E.D. to the
A non-profit organization established to raise funds in support of disabled U.S. Army Rangers and the families of Rangers who have died, have been injured or are currently serving in harm’s way around the world. Lead the Way Fund, Inc. will provide spouses and children of deceased, disabled or active duty Rangers with assistance for health and wellness programs and other services determined to be vital to the family’s well-being.
Saturday at 6pm we will be hosting the "Beer Mile"
all are welcome to join the shenanigans
