W.O.D. 5.26.14

For time complete the following:
1 Mile Run
25 Pullups
50 Push-ups
100 Air Squats
36 Deadlifts (105/155#)
27 Hang power clean (105/155#)
18 Push jerks (105/155#)
25 Pullups
50 Push-ups
100 Air Squats
800 Meter Run (backwards)

The above work can be completed in teams, partners or individually.  The exercises must be completed in the order listed but can be divided among the athletes however they see fit. One athlete works at a time (the runs can be completed together).

The above is a mash up of the following Hero WoD's:
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

In honor of USAF 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 is survived by his wife Megan and one-year old son T.J.
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

The Hero WOD:
CrossFit has become “the training” program for our Military, Law Enforcement and Fire Fighters.

Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe with "Hero WoDs". On this Memorial Day we will give back and honor a few of these Heroes at CrossFit King of Prussia.

The CrossFit Hero WODs are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort.

“True heroism is remarkably sober, very undramatic. It is not the urge to surpass all others at whatever cost, but the urge to serve others at whatever cost.”
- Arthur Ashe


Unknown said...

Today is a great day to display uncontained gratitude and thanks to our service men and women. We will never fully understand what they experienced first hand and sacrificed for what we wake up to everday. Thank our Vets!

Melanie said...

Great seeing you guys today!

Aimee Lyons said...

Today was a great day, thanks to everyone who came out to honor these heroes on Memorial Day.

To those of you who convinced your friends and family to come out, we are grateful!

Susan and Eddie surely made it a BBQ worth attending the ribs were out of this world as were the other amazing treats!

Shoeless/Molly 37:41
Shawna/Cathie 49:22
Mel and Jason I 25:51
King 45:48
Eddie/Diane/Susan 25:48
Tim/John 38:20
Dana/Debbie 42:47
Aimee 43:53 rx
Flounder/Cline 39:08
Balmer 40:30 rx
Alona/Jen 49:38
Keith 49:55 rx
Joy/Kathleen/Steve 24:13
Jen F/Rachael/Nicole F 29:00