Hero WODS – Memorial Day

By Jared Byczko / May 28, 2012

OPEN GYM from 10am – 1pm. We will be there to get people started but be prepared to warm up yourself and put yourself through the workout.

Have a happy Memorial Day!!

Murph– For time 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 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. 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. Coe- Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover. White- “White” 5 rounds for time: 3 Rope Climbs (15′) 10 Toes to Bar 21 Overhead Walking Lunges (45/25 lbs. plate) 400m Run U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. Hidalgo- For time: Run 2 miles Rest 2 minutes 135 pound Squat clean, 20 reps 20 Box jump, 24″ box 20 Walking lunge steps with 45lb plate held overhead 20 Box jump, 24″ box 135 pound Squat clean, 20 reps Rest 2 minutes Run 2 miles If you’ve got a twenty pound vest or body armor, wear it. U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.]]>

13 thoughts on “Hero WODS – Memorial Day”

Artie
May 28, 2012 at 11:19 am

One hour and 38 seconds 1:00:38 for Murph today… First time doing it so I’ll take it!!
peter b
May 28, 2012 at 1:36 pm

What an amazing day. So proud of all that came in to honor those who have and continue to serve our country. These Wods honor all who have passed serving this great country!
Murphy with 20lb vest, 47:09.
Dan G.
May 28, 2012 at 1:43 pm

I read “Lone Survivor” by Marcus Luttrell, a story of a Navy Seal team that included Lieutenant Michael Murphy. When I noticed we had this WOD today I HAD TO DO it in honor of Murphy after reading about his story.
79:59 with a red band for pull-ups
subbed the first run with rowing because my ankle was still tight. (I realized later I rowed way too much. 1600 meters. Dummy!)
Chad W
May 28, 2012 at 1:55 pm

Murph: 1:14:00 on the dot. I am so exhausted right now, I am struggling to stay awake.
Scaled Pullups with Green and Red bands
Scaled Pushups to knees
Josh F.
May 28, 2012 at 2:29 pm

Murph: 50:13
Way to go, everyone!
Kate
May 28, 2012 at 6:58 pm

Hidalgo 1:02:33.
Fun to see so many prople pushing through tough workouts. Also, I’m glad I’m not running in circles around the block anymore.
Kate
May 28, 2012 at 6:59 pm

Hidalgo 1:02:33.
Fun to see so many people pushing through tough workouts. Also, I’m glad I’m not running in circles around the block anymore.
Artie
May 28, 2012 at 9:46 pm

This is Erica (using Artie’s phone)
Today I did a “Hurph” (half Murph) 🙂 I did run both of miles but I cut the pull ups, push ups and air squats to 50, 100, and 150… It was really tough but I’m glad I got to participate in my 1st Hero WOD!
My time was 42:41 🙂 For the first half of the pull ups I used the blue band and the second half I used the red band… Push ups were scaled from my knees… (I need to get better at them)
Leslie G.
May 28, 2012 at 10:00 pm

I did “White” for a few reasons. 1) I’ve been jonesin’ for some toes to bar…is that weird? 2) I thought I would avoid major rippng issues by not doing 100 pullups in Murph. 3) My plan backfired and the combo of the rope and toes to bar made me rip on my fingers….oh well! It was great to do a WOD where I climbed the rope that much! I finished in 43:58.
A big thanks to the coaches for such a great idea for Memorial Day. A dear friend of mine lost her older brother in Afghanistan and I was able to send her a message today telling her what I did in his memory and to honor the sacrifice of her family. It was a great way to celebrate and remember all the freedom that we so greatly enjoy every day at the price of someone else.
Great job, everyone!:)
Liz
May 29, 2012 at 11:36 am

Murph
I BlueBand, then GreenBanded this bad boy.
56:03
Great day. No sunburn!
Eric Moose
May 31, 2012 at 7:40 am

murph (did it on thursday), no vest
44:48
Mark Fish
June 1, 2012 at 7:52 am

Murph (Thursday) – No Vest…51:55 (had to go to knees for last 100 push-ups)
Megan C.
June 1, 2012 at 9:57 am

Mini-Murph (Thursday make-up) – 38:00
green band on pull-ups, push-ups from knees
I busted out the squats at a good pace, but really struggled with the push-ups.

Hero WODS – Memorial Day

Have a happy Memorial Day!!

13 thoughts on “Hero WODS – Memorial Day”

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