Hero WOD

«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.

«Sin riesgo no se hace nada grande y memorable.» Terencio

26 marzo, 2016

Hero WOD – Sábado 26.03.2016

«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, […]
12 marzo, 2016

Hero WOD – Sábado 12.03.2016

«ROY» Five rounds for time of: 225 pound Deadlift, 15 reps (women 155#) 20 Box jumps, 24 inch box 25 Pull-ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations […]
20 febrero, 2016

Hero WOD – Sábado 20.02.2016

“Collin” 6 rounds for time of: Carry 50 pound sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps Navy Special Warfare Operator Chief Collin Trent Thomas, 33, […]
13 febrero, 2016

Hero WOD – Sábado 13.02.2016

«NATE» Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by […]
6 febrero, 2016

Hero WOD – Sábado 06.02.2016

«Bradley» 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based […]