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W.O.D.

Monday – May 27

NO CLASSES TODAY. WE WILL RUN HEATS STARTING AT 7:30 AM AND CONTINUING EVERY 15 MINUTES INTIL 9:15 AM

HERO WEEK 2019

“Murph”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

*Reps can be partitioned however you want.

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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.

Saturday – May 25

HERO WEEK 2019

In Teams of 2 (1 working / 1 resting)

“Jerry/Dork Mash”

800 M Run (200 M at a time)

1,000 M Row

800 M Run (200 M at a time)

then

3 Rounds

60 Double Unders

30 KB Swings

15 Burpees

then

800 M Run (200 M at a time)

1,000 M Row

800 M Run (200 M at a time)

then

3 Rounds

60 Double Unders

30 KB Swings

15 Burpees

*40 Minute Cap

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Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. 

Jerry is survived by his wife Milely and his sons Chad, Cody, Chase, and Connor.

The “Jerry” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for May 9, 2010 (100509).

Boston firefighter Michael “Dork” Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

Friday – May 24

HERO WEEK 2019

“Bulger”

10 Rounds

150 M Run

7 Chest to Bar Pull Ups

10 Front Squats (135/95)

7 Handstand Push Ups

*25 Minute Cap

*Lite version = 6 Rounds OR Partner up and do this in an I go, you go format.

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Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. 

Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

This “Bulger” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for 2010/10/19.

Thursday – May 23

Part 1:

10-12 Minutes to work up to:

Heavy Hang Clean

Part 2:

HERO WEEK 2019

“DT”

5 Rounds

12 Deadlifts (155/105)

9 Hang Cleans

6 Shoulder to Overhead

*15 Minute Cap

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In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. 

Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.

This Hero WOD was first posted on the crossfit.com main site as the workout of the day for Tuesday, April 14, 2009 (090414).

Wednesday – May 22

HERO WEEK 2019

“Zachary Teller”

10 Burpees

10 Burpees

25 Push Ups

10 Burpees

25 Push Ups

50 Lunges

10 Burpees

25 Push Ups

50 Lunges

100 Sit Ups

10 Burpees

25 Push Ups

50 Lunges

100 Sit Ups

150 Air Squats

*Lite: Cut the Lunges/Sit Ups/Air Squats in half

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Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

The workout was first posted by CrossFit DC (Washington D.C., USA) on May 27, 2009. The original post said Zach “basically lived on [Coach] Chris Rutynas’ couch for months at a time. If you noticed Chris pushing even harder than usual [during this WOD], its because he knew what this was about.”

Tuesday – May 21

HERO WEEK 2019

“Nate”

AMRAP 20

2 Muscle Ups

4 Handstand Push Ups

8 KB Swings (70/53)

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In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in University of New Hampshire’s (UNH) psychology department.

Nate joined the Navy after graduating from highschool. “Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement. “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.”

The “Nate” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 12, 2008 (080212).

Monday – May 20

HERO WEEK 2019

“Tommy Mac”

12 Burpees

12 Thrusters (115/75)

12 Burpees

12 Power Snatch (115/75)

12 Burpees

12 Push Jerks (115/75)

12 Burpees

12 Hang Squat Cleans (115/75)

12 Burpees

12 Overhead Squats (115/75)

*25 Minute Cap

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Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leadings an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

The “Tommy Mac” Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his “The Outlaw Way” blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:

“The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.”

Saturday – May 18

In Teams of 2 (1 working / 1 resting)

AMRAP 30

10-20-30-40-50….etc

Sumo Deadlift High Pull (95/65)

Burpees

Toes to Bar

Box Jump Overs (24/20)

Thrusters (95/65)

*400 M Run together after each set of thrusters

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A workout that will begin with quick transitions and short sets will turn around the halfway point in to a chipper-style approach. Be mindful that you pick a rep range that allows for sustained intensity!

Friday – May 17

3 Rounds

1 Minute Cal Row

20 Seconds Rest

1 Minute Alternating DB Step Ups (50/35)

20 Seconds Rest

1 Minute Hang Power Cleans (135/95)

20 Seconds Rest

then

rest 2-3 minutes

then

12-15 Minutes to find heavy:

2 Hang Squat Cleans + 2 Front Squats

*Record total reps / highest successful complex

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The latest test in, “How strong are you when you’re tired?” One of the staples of our programming since Day 1.