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100+ CrossFit Hero WODs: The whole lot You Must Know

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Essentially the most well-known CrossFit WODs (exercises of the day) are a toss-up between “the ladies” and the hero WODs. However whereas “the ladies” are generally known as benchmark exercises that assist CrossFit athletes monitor their enhancements over time, hero WODs are extra inspirational and haven’t got the identical strict definition or objective, at the least so far as train goes. As a substitute, hero WODs are named after women and men who’ve died within the line of obligation whereas working within the navy or as law enforcement officials or firefighters.

Overview

These exercises are supposed to operate as a memorial to commemorate the lifetime of a particular individual. However other than honoring those that gave their lives for this nation, the exercises themselves fluctuate immensely. For example, “Randy” takes some individuals lower than 5 minutes to finish, as a result of the exercise consists solely of 75 repetitions of a 75-pound energy snatch. It is a robust exercise, for certain, however not a prolonged or complete one.

However, “Clovis” can take hours, because it begins with a 10-mile run adopted by 150 burpees. Once more, extremely difficult, however for various causes. These routines aren’t thought-about benchmarks, both, so there isn’t any expectation for any given hero WOD to be repeated recurrently to gauge enhancements. In different phrases, hero WODs are robust, however their intent is extra about inspiration, honor, and celebration than particular health objectives.

Giving Your All

The intent and expertise of doing hero WODs are as different because the routines themselves however primarily contain channeling the spirit and sacrifice of the fallen hero into your exercise depth and follow. Some CrossFit coaches and athletes really feel the aim of the hero WODs is to “give it your all” and “lay all of it on the road” throughout an particularly difficult routine. The all-out exertion throughout the exercise honors the fallen hero just by pushing your self and placing within the effort of their title.

Taking the time to acknowledge the sacrifices that different people have given in your freedom could be very motivating and likewise helps to place your personal struggles or challenges in perspective. Moreover, many individuals who do hero WODs intention to focus extra on the hero than on the exercise by taking the time to be taught concerning the particular person the exercise is called after. 

So, every time a hero WOD is scheduled at your CrossFit field or one is posted to the CrossFit web site, take the time to have a look at the picture of the one that ​actually gave their all. Learn the bio of the hero, take a second of silence, or say a prayer for the households. It is by way of this remembrance—along with the extraordinary exercise—that the intent of the hero WOD is fulfilled.

The Hero WODs

Sadly, as many women and men proceed to die in service to their nation, hero WODs proceed to be added to the official CrossFit web site regularly, and the overall variety of exercises is quick approaching 200. The checklist beneath is complete, tailored from the CrossFit web site, and contains the title and primary bio info on every hero, together with how you can full their namesake exercise.

For extra detailed biographical info, head to the official CrossFIt website, the place pictures and additional info on every hero are offered.

Exercise Identify Hero Bio Exercise Description Exercise Particulars
JT Petty Officer 1st Class Jeff Taylor, 30, was killed on June 28, 2005, whereas conducting fight operations in Afghanistan. Full rounds of 21 reps, 15 reps, and 9 reps of every train as quick as you’ll be able to, for time Handstand push-ups

Ring dips

Push-ups
Michael U.S. Navy Lt. Michael McGreevy, 30, was killed on June 28, 2005, when his helicopter was shot down in Afghanistan. Full three whole rounds, for time 800-meter run

50 again extensions

50 sit-ups
Murph Navy Lt. Michael Murphy, 29, was killed in Afghanistan on June 28, 2005.

This exercise was one in all Mike’s favorites and he named it Physique Armor. Now it has been re-named in his honor.
Begin and end with a one-mile run, together with the body weight workouts in between, splitting them up as wanted. Make it tougher by carrying a weighted vest. 1-mile run

100 pull-ups

200 push-ups

300 squats

1-mile run
Daniel U.S. Military Sgt. 1st Class Daniel Crabtree, 31, died in Al Kut, Iraq, on June 8, 2006, when an improvised explosive gadget detonated throughout fight operations. Full all workouts as detailed, for time 50 pull-ups

400-meter run

21 reps, 95-pound thrusters

800-meter run

21 reps, 95-pound thrusters

400-meter run

50 pull-ups
Josh U.S. Military Workers Sgt. Joshua Hager, 29, was killed Thursday, Feb. 22, 2007, when an improvised explosive gadget detonated close to his Humvee in Iraq. Full all workouts as detailed, for time 21 reps, 95-pound overhead squats

42 pull-ups

15 reps, 95-pound overhead squats

30 pull-ups

9 reps, 95-pound overhead squats

18 pull-ups
Jason U.S. Navy SEAL Jason Dale Lewis, 30, was killed by an improvised explosive gadget whereas conducting fight operations in Iraq, on July 6, 2007.
Full all workouts as detailed, for time 100 squats

5 muscle-ups

75 squats

10 muscle-ups

50 squats

15 muscle-ups

25 squats

20 muscle-ups
Badger U.S. Navy Chief Petty Officer Mark Carter, 27, was killed throughout fight operations in Iraq on Dec. 11, 2007. Full three rounds of all workouts, for time. 30 reps, 95-pound squat cleans

30 pull-ups

800-meter run
Joshie U.S. Military Workers Sgt. Joshua Whitaker, 23, died in Afghanistan on Could 15, 2007. Full three rounds of all workouts, for time. 21 reps, 40-pound dumbbell snatches, proper arm (full squat snatches)

21 L pull-ups

21 reps, 40-pound dumbbell snatches, left arm (full squat snatches)

21 L pull-ups
Nate U.S. Navy SEAL Nate Hardy was killed Sunday, Feb. 4, 2008, throughout fight operations in Iraq. Full as many rounds as doable (AMRAP) of all three workouts in a 20-minute time interval. 2 muscle-ups

4 handstand push-ups

8 reps, 2-pood kettlebell swings
Randy Randy Simmons, 51, a 27-year LAPD veteran and SWAT staff member who was killed on Feb. 7, 2008, within the line of obligation. Full workouts as detailed, for time. 75 reps, 75-pound energy snatches
Tommy V. Senior Chief Petty Officer Thomas J. Valentine, 37, died in a coaching accident in Arizona, on Feb. 13, 2008. Full workouts as detailed, for time. 21 reps, 115-pound thrusters

12 ascents, 15-foot rope climb

15 reps, 115-pound thrusters

9 ascents, 15-foot rope climb

9 reps, 115-pound thrusters

6 ascents, 15-foot rope climb
Griff U.S. Air Power Workers Sgt. Travis L. Griffin, 28, was killed on April 3, 2008, in Iraq by an improvised explosive gadget strike to his automobile. Full workouts as detailed, for time. 800-meter run

400-meter backward run

800-meter run

400-meter backward run
Ryan Firefighter Ryan Hummert, 22, was killed by sniper hearth, July 21, 2008, when he stepped off his hearth truck responding to a name. Full 5 whole rounds of the workouts as detailed, for time. 7 muscle-ups

21 burpees, every burpee ending with a soar and attain at the least one foot above most standing attain
Erin Canadian Military Grasp Cpl. Erin Doyle, 32, was killed on Aug. 11, 2008, in Afghanistan. Full 5 whole rounds of the workouts as detailed, for time. 15 reps, 40-pound dumbbell break up cleans

21 pull-ups
Mr. Joshua U.S. Navy SEAL Joshua Thomas Harris, 36, drowned throughout fight operations on Aug. 30, 2008, in Afghanistan. Full 5 whole rounds of the workouts as detailed, for time. 400-meter run

30 GHD sit-ups

15 reps, 250-pound deadlifts
DT U.S. Air Power Workers Sgt. Timothy P. Davis, 28, was killed on Feb. 20, 2009, when his automobile was struck by an improvised explosive gadget. Full 5 whole rounds of the workouts as detailed, for time. 12 reps, 155-pound deadlifts

9-reps, 155-pound dangle energy cleans

6 reps, 155-pound push jerks
Danny Oakland SWAT Sgt. Daniel Sakai, 35, was killed within the line of obligation on March 21, 2009, together with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege. Full as many rounds as doable (AMRAP) of all three workouts as detailed in a 20-minute time interval. 30 field jumps on a 24-inch field

20 reps, 115-pound push press

30 pull-ups
Hansen U.S. Marine Workers Sgt. Daniel Hansen died Feb. 14, 2009, in Afghanistan when an improvised explosive gadget he was engaged on detonated. Full 5 whole rounds of the workouts as detailed, for time. 30 reps, 2-pood kettlebell swings

30 burpees

30 GHD sit-ups
Tyler U.S. Military 1st Lt. Tyler E. Parten, 24, died Sept. 10, 2009, in Afghanistan when his unit was attacked with rocket-propelled grenades and small-arms hearth.
Full 5 whole rounds of the workouts as detailed, for time. 7 muscle-ups

21 reps, 95-pound sumo deadlift high-pulls
Lumberjack 20 On Nov. 5, 2009, terrorist Main Nidal Hasan attacked fellow troopers and civilians at Fort Hood, Texas. He killed 12 troopers and one civilian, wounding 43 others.

U.S. Military Spc. Frederick Greene, 29, Pfc. Aaron Thomas Nemelka, 19, Pfc. Michael Pearson, 22, and Spc. Kham Xiong, 23, together with 11 of the wounded have been energetic CrossFit athletes

Full all workouts as detailed, for time. 20 reps, 275-pound deadlifts

400-meter run

20 reps, 2-pood kettlebell swings

400-meter run

20 reps, 115-pound overhead squats

400-meter run

20 burpees

400-meter run

20 chest-to-bar pull-ups

400-meter run

20 field jumps utilizing a 24-inch field

400-meter run

20 reps, 45-pound dumbbell squat cleans

400-meter run
Stephen Cpl. Stephen Bouzane, 26, was killed by an improvised explosive gadget on June 20, 2007, in Afghanistan. Full rounds of 30 reps, 25 reps, 20 reps, 15 reps, 10 reps, and 5 reps of all workouts as quick as you’ll be able to, for time. GHD sit-ups

Again extensions

Knees-to-elbows

95-pound stiff-legged deadlifts
Garrett U.S. Marine Capt. Garrett T. “Tubes” Lawton, 31, was killed by an improvised explosive gadget in Afghanistan, on Aug. 4, 2008. Full three rounds of all workouts as detailed, for time. 75 squats

25 ring handstand push-ups

25 L pull-ups
Battle Frank U.S. Marine Capt. Warren A. Frank, 26, died Nov. 25, 2008, whereas supporting fight operations in Iraq. Full three rounds of all workouts as detailed, for time. 25 muscle-ups

100 squats

35 GHD sit-ups
McGhee U.S. Military Cpl. Ryan C. McGhee, 21, was killed in motion on Could 13, 2009, by small-arms hearth throughout fight in central Iraq. He served with third Battalion, seventy fifth Ranger Regiment of Fort Benning, Georgia. This was his fourth deployment and his first to Iraq. Full as many rounds as doable (AMRAP) of all three workouts as detailed, in 30-minutes time. 5 reps, 275-pound deadlifts

13 push-ups

9 field jumps on a 24-inch field
Paul Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was killed within the line of obligation whereas responding to a home disturbance on April 4, 2009. Full 5 whole rounds of all workouts as detailed, for time. 50 double-unders

35 knees-to-elbows

20-yard, 185-pound overhead stroll
Jerry U.S. Military Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, throughout Excessive Altitude Excessive Opening (HAHO) coaching. Full the workouts as detailed, for time. 1-mile run

2,000-meter row

1-mile run
Nutts Canadian Armed Forces Lt. Andrew Richard Nuttall, 30, was killed by an improvised explosive gadget that detonated throughout a joint foot patrol in Afghanistan on Dec. 23, 2009. Full the workouts as detailed, for time. 10 handstand push-ups

15 reps, 250-pound deadlifts

25 field jumps utilizing a 30-inch field

50 pull-ups

100 wall-ball photographs utilizing a 20-pound ball

200 double-unders

400-meter run with a 45-pound plate
Arnie Los Angeles County Firefighter Specialist Arnaldo “Arnie” Quinones, 34, was killed within the line of obligation on Sunday, Aug. 30, 2009

Full the workouts as detailed, for time whereas utilizing a 2-pood kettlebell. 21 Turkish get-ups, proper arm

50 kettlebell swings

21 overhead squats, left arm

50 kettlebell swings

21 overhead squats, proper arm

50 kettlebell swings

21 Turkish get-ups
The Seven On Dec. 30, 2009, a suicide bomber killed seven CIA officers and one Jordanian officer in Afghanistan. Killed within the assault have been CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and safety contractors Jeremy Jason Clever, 35, and Dane Clark Paresi, 46. Full seven whole rounds of every train as detailed, for time. 7 handstand push-ups

7 reps, 135-pound thrusters

7 knees-to-elbows

7 reps, 245-pound deadlifts

7 burpees

7 reps, 2-pood kettlebell swings

7 pull-ups
RJ Veteran LAPD officer and U.S. Marine Corps Reservist Sgt. Maj. Robert J. Cottle, 45, was killed by an improvised explosive gadget in Afghanistan on Wednesday, March 24, 2010. Full 5 whole rounds of the workouts as detailed, for time. 800-meter run

5 ascents, 15-foot rope climb

50 push-ups
Luce Captain Ronald G. Luce, 27, died Aug. 2, 2009, in Afghanistan after his automobile was struck by a command-wire improvised explosive gadget. Full three whole rounds of the workouts as detailed, for time. Put on a 20-pound weighted vest throughout this exercise. 1,000-meter run

10 muscle-ups

100 squats
Johnson U.S. Marine 1st Lt. Michael E. Johnson, 25, died Sept. 8, 2009, whereas supporting fight operations in Afghanistan. Full as many rounds as doable (AMRAP) of the workouts detailed inside a 20-minute time interval. 9 reps, 245-pound deadlifts

8 muscle-ups

9 reps, 155-pound squat cleans
Roy U.S. Marine Corps Sgt. Michael C. Roy, 25, was killed in motion on July 8, 2009, in Afghanistan, whereas supporting fight operations. Full 5 whole rounds of the workouts as detailed, for time. 15 reps, 225-pound deadlifts

20 field jumps utilizing a 24-inch field

25 pull-ups
AdamBrown U.S. Navy SEAL Adam Lee Brown, 36, was killed on March 17, 2010, in Afghanistan in a battle towards closely armed militants. Full two whole rounds of the workouts as detailed, for time. 24 reps, 295-pound deadlifts

24 field jumps utilizing a 24-inch field

24 wall-ball photographs utilizing a 20-pound ball

24 reps, 195-pound bench press

24 field jumps utilizing a 24-inch field

24 wall-ball photographs utilizing a 20-pound ball

24 reps, 145-pound cleans
Coe U.S. Military Sgt. Keith Adam Coe, 30, died April 27, 2010, in Iraq of wounds sustained when enemy forces attacked his unit with an explosive gadget. Full 10 whole rounds of the workouts detailed, for time. 10 reps, 95-pound thrusters

10 ring push-ups
Severin U.S. Military Sgt. 1st Class Severin W. Summers III, 43, died Aug. 2, 2009, in Afghanistan after his automobile was struck by a command-wire improvised explosive gadget. Full the workouts as detailed, for time. Put on a 20-pound weighted vest to make the exercise tougher. 50 strict pull-ups

100 push-ups, launch your fingers from the ground on the backside

5,000-meter run
Helton U.S. Air Power Safety Forces 1st Lt. Joseph D. Helton, 24, was killed on Sept. 8, 2009, whereas on a mission in Iraq when an improvised explosive gadget detonated close to his automobile. Full three whole rounds of the workouts detailed, for time. 800-meter run

30 reps, 50-pound dumbbell squat cleans

30 burpees
Jack U.S. Military Workers Sgt. Jack M. Martin III, 26, died Sept. 29, 2009, within the Philippines, from the detonation of an IED. Full as many rounds as doable (AMRAP) of the workouts detailed in a 20-minute time interval. 10 reps, 115-pound push presses

10 reps, 1.5-pood kettlebell swings

10 field jumps utilizing a 24-inch field
Forrest U.S. Drug Enforcement Administration Particular Agent Forrest Nelson Leamon, 37, was killed Oct. 26, 2009, when his helicopter crashed whereas on a counternarcotics mission in Afghanistan. Full three whole rounds of the workouts detailed, for time. 20 L pull-ups

30 toes-to-bars

40 burpees

800-meter run
Bulger Canadian Forces Cpl. Nicholas Bulger, 30, died July 3, 2009, whereas on patrol in Afghanistan when an IED detonated close to his automobile. Full 10 whole rounds of the workouts detailed, for time. 150-meter run

7 chest-to-bar pull-ups

7 reps, 135-pound entrance squats

7 handstand push-ups
Brenton Seattle Police Division Subject Coaching Officer Timothy Quinn Brenton, 39, was shot and killed in a drive-by capturing on Oct. 31, 2009. Full 5 whole rounds of the workouts detailed, for time. After each 5 broad jumps, full three burpees earlier than continuing. Make the exercise more difficult by carrying a 20-pound weighted vest. 100-foot bear crawl

100-foot standing broad soar
Blake U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, was killed on Sept. 21, 2010, in a helicopter crash throughout fight operations in Afghanistan. Full 4 whole rounds of the workouts detailed, for time. 100-foot strolling lunge with a 45-pound plate held overhead

30 field jumps utilizing a 24-inch field

20 wall-ball photographs utilizing a 20-pound ball

10 handstand push-ups
Collin Navy SEAL Collin Trent Thomas, 33, was shot and killed on Aug. 18, 2010, throughout fight operations in Afghanistan. Full six whole rounds of the workouts detailed, for time. 400-meter sandbag carry utilizing a 50-pound bag

12 reps, 115-pound push presses

12 field jumps utilizing a 24-inch field

12 reps, 95-pound sumo deadlift excessive pulls
Thompson U.S. Military Capt. David J. Thompson, 39, was killed on Jan. 29, 2010, whereas supporting fight operations in Afghanistan. Full 10 whole rounds of the workouts detailed, for time. 1 ascent, 15-foot rope climb

29 reps, 95-pound again squat

10 meter barbell farmers carry utilizing 135-pounds
Whitten U.S. Military Capt. Dan Whitten, 28, died Feb. 2, 2010, when enemy forces in Afghanistan attacked his automobile with an IED. Full 5 whole rounds of the workouts detailed, for time. 22 reps, 2-pood kettlebell swings

22 field jumps utilizing a 24-inch field

400-meter run

22 burpees

22 wall-ball photographs utilizing a 20-pound ball
Bull U.S. Marine Corps Capt. Brandon “Bull” Barrett, 27, died on Could 5, 2010, whereas supporting fight operations in Afghanistan. Full two whole rounds of the workouts detailed, for time. 200 double-unders

50 reps, 135-pound overhead squats

50 pull-ups

1-mile run
Rankel U.S. Marine Corps Sgt. John Rankel, 23, died on June 7, 2010, whereas supporting fight operations in Afghanistan. Full as many rounds as doable (AMRAP) of the workouts detailed in a 20-minute time interval. 6 reps, 225-pound deadlifts

7 burpee pull-ups

10 reps, 2-pood kettlebell swings

200-meter run
Holbrook U.S. Military Capt. Jason Holbrook, 28, was killed on July 29, 2010, in Afghanistan, when insurgents attacked his automobile with an IED. Full 10 whole rounds. Time every particular person spherical, finishing the workouts as quick as doable. 5 reps, 115-pound thrusters

10 pull-ups

100-meter dash

1-minute relaxation
Ledesma Chandler Police Division Narcotics Detective and Particular Project Unit Operator Carlos Ledesma, 34, was killed by drug sellers on July 28, 2010, throughout an undercover operation. Full as many rounds as doable (AMRAP) of the workouts detailed in a 20-minute time interval. 5 parallette handstand push-ups

10 toes-through-rings

15 medication ball cleans utilizing a 20-pound ball
Wittman U.S. Military Sgt. Jeremiah Wittman, 26, was killed on Feb. 13, 2010, by a roadside bomb in Afghanistan. Full seven whole rounds of the workouts detailed, for time. 15 reps, 1.5-pood kettlebell swings

15 reps, 95-pound energy cleans

15 field jumps utilizing a 24-inch field
McCluskey U.S. Military Sgt. Jason “Mick” McCluskey, 26, was killed by small arms hearth on Nov. 4, 2010, in Afghanistan. Full three whole rounds of the workouts detailed, for time. 9 muscle-ups

15 burpee pull-ups

21 pull-ups

800-meter run

Weaver U.S. Military 1st Lt. Todd W. Weaver, 26, was killed on Sept. 9, 2010, when insurgents attacked his unit with a roadside bomb in Afghanistan. Full 4 whole rounds of the workouts detailed, for time. 10 L pull-ups

15 push-ups

15 chest-to-bar pull-ups

15 push-ups

20 pull-ups

15 push-ups
Abbate U.S. Marine Corps Sgt. Matthew T. Abbate, 26, died on Dec. 2, 2010, whereas conducting fight operations in Afghanistan. Full the workouts detailed as quick as you’ll be able to, for time. 1-mile run

21 reps, 155-pound clear and jerks

800-meter run

21 reps, 155-pound clear and jerks

1-mile run
Hammer U.S. Military 1st Sgt. Michael “Hammer” Bordelon, 37, was killed on Could 10, 2005, by a automotive bomb that exploded in Iraq in April of that 12 months. Full 5 whole rounds of the workouts detailed. Full every spherical as quick as you’ll be able to, for time. 5 reps, 135-pound energy cleans

10 reps, 135-pound entrance squats

5 reps, 135-pound jerks

20 pull-ups

Relaxation 90 seconds
Moore Indianapolis Metropolitan Police Division Officer David S. Moore, 29, was killed on Jan. 26, 2011, from gunshot wounds he incurred on Jan. 23, 2011. Full as many rounds as doable (AMRAP) of the workouts detailed in a 20-minute time interval. 1 ascent, 15-foot rope climb

400-meter run

Max reps handstand push-ups
Wilmot Canadian Forces Pvt. Colin Wilmot, 24, died on July 6, 2008, from wounds from an explosive gadget detonation in Afghanistan. Full six whole rounds of the workouts detailed, for time. 50 squats

25 ring dips
Moon U.S. Military Spc. Christopher Moon, 20, died on July 13, 2010, from accidents sustained on July 6, 2010, in, Afghanistan, when his automobile was attacked with an IED. Full seven whole rounds of the workouts detailed, for time. Be sure that to alternate ft throughout the break up snatch train. 10 reps, 40-pound dumbbell dangle break up snatches, proper arm

1 ascent, 15-foot rope climb

10 reps, 40-pound dumbbell dangle break up snatches

1 ascent, 15-foot rope climb
Small U.S. Military Workers Sgt. Marc Small, 29, was killed from wounds sustained when his unit was attacked with a rocket-propelled grenade in Faramuz on Feb. 12, 2009. Full three whole rounds of the workouts detailed, for time. 1,000-meter row

50 burpees

50 field jumps utilizing a 24-inch field

800-meter run
Morrison U.S. Military Spc. Scott Morrison, 23, died on Sept. 26, 2010, from accidents following a Sept. 25, 2010, IED assault on his automobile in Afghanistan. Full rounds of fifty reps, 40 reps, 30 reps, 20 reps, and 10 reps of the detailed workouts as quick as you’ll be able to. Wall-ball photographs utilizing a 20-pound ball

Field jumps utilizing a 24-inch field

Kettlebell swings utilizing a 1.5-pood kettlebell
Manion First Lt. Travis Manion, 26, was killed by sniper hearth on April 29, 2007, whereas preventing in Iraq. Full seven whole rounds of the detailed workouts, for time. 400-meter run

29 reps, 135-pound again squats
Gator U.S. Military Spc. Christopher “Gator” Gathercole, 21, was killed by enemy hearth on Could 26, 2008, in Afghanistan. Full eight whole rounds of the workouts detailed, for time. 5 reps, 185-pound entrance squats

26 ring push-ups
Bradley U.S. Air Power Senior Airman Bradley R. Smith, 24, died on Jan. 3, 2010, by an IED in Afghanistan. Full 10 whole rounds of the detailed workouts, for time. 100-meter dash

10 pull-ups

100-meter dash

10 burpees

Relaxation 30 seconds
Meadows U.S. Marine Corps Capt. Joshua S. Meadows, 30, died as a consequence of enemy hearth on Sept. 5, 2009, in Afghanistan. Full the detailed workouts as quick as you’ll be able to, for time. 20 muscle-ups

25 lowers from an inverted dangle on the rings; transfer slowly, holding your physique and arms straight

30 ring handstand push-ups

25 ring rows

40 ring push-ups
Santiago U.S. Military Sgt. Anibal Santiago, 37, died on July 18, 2010, in Afghanistan. Full seven whole rounds of the workouts detailed, for time. 18 reps, 35-pound dumbbell dangle squat cleans

18 pull-ups

10 reps, 135-pound energy cleans

10 handstand push-ups
Carse U.S. Military Cpl. Nathan B. Carse, 32, was killed in Afghanistan, on Feb. 8, 2011, after insurgents attacked his unit with an IED. Start every spherical with a 50-meter bear crawl, then full rounds of 21 reps, 18 reps, 15 reps, 12 reps, 9 reps, 6 reps, and three reps of the detailed workouts as quick as you’ll be able to, for time. 95-pound squat cleans

Double-unders

185-pound deadlifts

Field jumps utilizing a 24-inch field
Bradshaw U.S. Military 1st Lt. Brian Bradshaw, 24, died in Afghanistan, on June 25, 2009, following the detonation of a roadside bomb close to his automobile.
Full 10 whole rounds of the workouts detailed, for time. 3 handstand push-ups

6 reps, 225-pound deadlifts

12 pull-ups

24 double-unders
White U.S. Military 1st Lt. Ashley White, 24, was killed on Oct. 22, 2011, in Afghanistan, after insurgents attacked her unit with an IED. Full 5 whole rounds of the workouts detailed, for time. 3 ascents, 15-foot rope climb

10 toes-to-bars

21 strolling lunges utilizing a 45-pound plate held overhead

400-meter run
Santora US Military Sgt. Jason A. Santora, was killed in Afghanistan, on April 23, 2010, from wounds incurred throughout a firefight with insurgents. Full three whole rounds of the workouts detailed. 1 minute, 155-pound squat cleans

1 minute, 20-foot shuttle sprints (20 ft ahead and 20 ft backward is a single repetition)

1 minute, 245-pound deadlifts

1 minute, burpees

1 minute, 155-pound jerks

1-minute relaxation
Wooden Australian Military Sgt. Brett Wooden MG, 32, died on Could 23, 2011, in Afghanistan, after he was attacked with an IED. Full 5 whole rounds of the workouts detailed, for time. 400-meter run

10 burpee field jumps utilizing a 24-inch field

10 reps, 95-pound sumo deadlift excessive pulls

10 reps, 95-pound thrusters

Relaxation 1 minute
Hidalgo U.S. Military 1st Lt. Daren M. Hidalgo, 24, was killed on Feb. 20, 2011, in Afghanistan, from wounds sustained when his unit was attacked with an IED. Full the detailed workouts for time. To make the exercise tougher, put on a 20-pound weighted vest. 2-mile run

2-minute relaxation

20 reps, 135-pound squat cleans

20 field jumps utilizing a 24-inch field

20 strolling lunges utilizing a 45-pound plate held overhead

20 field jumps utilizing a 24-inch field

20 reps, 135-pound squat cleans

2-minute relaxation

2-mile run
Ricky U.S. Military Sgt. William “Ricky” Rudd, 27, died on Oct. 5, 2008, from small arms hearth sustained on fight patrol in Iraq. Full as many rounds as doable (AMRAP) of the workouts detailed in a 20-minute time interval. 10 pull-ups

5 reps, 75-pound dumbbell deadlifts

8 reps, 135-pound push presses
Dae Han U.S. Military Sgt. First Class Dae Han Park, 36, died on March 12, 2011, in Afghanistan, when enemy forces attacked his unit with an IED. Full three whole rounds of the workouts detailed, for time. 800-meter run with a 45-pound barbell

3 ascents, 15-foot rope climb

12 reps, 135-pound thrusters
Desforges U.S. Marine Corps Sgt. Joshua Desforges, 23, died on Could 12, 2010, whereas supporting fight operations in Afghanistan. Full 5 whole rounds of the detailed workouts, for time. 12 reps, 225-pound deadlifts

20 pull-ups

12 reps, 135-pound clear and jerks

20 knees-to-elbows
Rahoi U.S. FBI Supervisory Particular Agent Gregory J. Rahoi, 38, was killed on Dec. 6, 2006, throughout a live-fire tactical coaching train close to Bowling Inexperienced, Virginia. Full as many rounds as doable (AMRAP) of the detailed workouts in a 12-minute time interval. 12 field jumps utilizing a 24-inch field

6 reps, 95-pound thrusters

6 bar-facing burpees
Zimmerman U.S. Marine Corps 1st Lt. James R. Zimmerman, 25, died on Nov. 2, 2010, throughout fight operations in Afghanistan. Full as many rounds as doable (AMRAP) of the detailed workouts in a 25-minute time interval. 11 chest-to-bar pull-ups

2 reps, 315-pound deadlifts

10 handstand push-ups
Klepto U.S. Air Power Maj. David “Klepto” L. Brodeur, 34, died on April 27, 2011, in Afghanistan, after sustaining gunshot wounds from an Afghan navy trainee. Full 4 whole rounds of the workouts detailed, for time. 27 field jumps utilizing a 24-inch field

20 burpees

11 reps, 145-pound squat cleans
Del U.S. Military 1st Lt. Dimitri Del Castillo, 24, died on June 25, 2011, in Afghanistan, after struggling wounds from enemy small-arms hearth. Full the workouts detailed, for time. 25 burpees

400-meter run with a 20-pound medication ball

25 weighted pull-ups with a 20-pound dumbbell

400-meter run with a 20-pound medication ball

25 handstand push-ups

400-meter run with a 20-pound medication ball

25 chest-to-bar pull-ups

400-meter run with a 20-pound medication ball

25 burpees
Pheezy U.S. Marine Corps Lance Cpl. Philip P. Clark, 19, was killed on Could 18, 2010, whereas supporting fight operations in Afghanistan. Full three whole rounds of the detailed workouts, for time. 5 reps, 165-pound entrance squats

18 pull-ups

5 reps, 225-pound deadlifts

18 toes-to-bars

5 reps, 165-pound push jerks

18 hand-release push-ups
J.J. U.S. Marine Lance Cpl. Justin James “JJ” Wilson, 24, was killed on March 22, 2010, throughout fight operations in Afghanistan. Full the workouts detailed, for time. 1 rep, 185-pound squat clear

10 parallette handstand push-ups

2 reps 185-pound squat cleans

9 parallette handstand push-ups

3 reps, 185-pound squat clear

8 parallette handstand push-ups

Proceed this identical sample, including to the variety of repetitions for every squat clear set till you attain 10 whole repetitions, and lowering the variety of parallette handstand push-ups till you attain a single repetition.
Jag 28 U.S. Air Power Senior Airman Mark Forester, 29, died on Sept. 29, 2010, throughout fight operations in Afghanistan. Full the workouts detailed as quick as you’ll be able to, for time. 800-meter run

28 kettlebell swings utilizing a 2-pood kettlebell

28 strict pull-ups

28 kettlebell clear and jerks utilizing 2-poods every

28 strict pull-ups

800-meter run
Brian U.S. Navy SEAL Chief Petty Officer Brian R. Invoice, 31, died on Aug. 6, 2011, from wounds suffered when his helicopter crashed in Afghanistan. Full three whole rounds of the workouts detailed, for time. 5 ascents, 15-foot rope climb

25 reps, 185-pound again squats
Nick U.S. Military Spc. Nicholas P. Steinbacher, 22, died on Dec. 10, 2006, when insurgents attacked his Humvee with an IED in Iraq. Full 12 whole rounds of the workouts detailed, for time. 10 reps, 4-pound dumbbell dangle squat cleans

6 handstand push-ups on dumbbells
Unusual U.S. Navy Cryptologist Technician Petty Officer 1st Class Michael J. Unusual, 25, died on Aug. 6, 2011, when his helicopter crashed in Afghanistan. Full eight whole rounds of the workouts detailed, for time. 600-meter run

11 reps, 1.5-pood weighted pull-ups

11 strolling lunges carrying 1.5-pood kettlebells

11 reps, 1.5-pood kettlebell thrusters
Tumilson U.S. Navy SEAL Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, died on Aug. 6, 2011, when his helicopter crashed in Afghanistan. Full eight whole rounds of the workouts detailed, for time. 200-meter run

11 reps, 60-pound dumbbell burpee deadlifts
Ship Canadian Forces Sgt. Prescott Shipway, 36, was killed on Sept. 7, 2008, by a roadside bomb in Afghanistan. Full 9 whole rounds of the workouts detailed, for time. 7 reps, 185-pound squat cleans

8 burpee field jumps utilizing a 35-inch field
Jared U.S. Military Grasp Sgt. Jared N. Van Aalst, 34, died Aug. 4, 2010, in Afghanistan whereas his unit was conducting fight operations. Full 4 whole rounds of the workouts detailed, for time. 800-meter run

40 pull-ups

70 push-ups
Tully U.S. Military Sgt. 1st Class Michael J. Tully, 33, was killed on Aug. 23, 2007, in Iraq after sustaining wounds from an IED. Full 4 whole rounds of the workouts detailed, for time. 200-meter swim

23 reps, 40-pound dumbbell squat cleans
Holleyman U.S. Military Workers Sgt. Aaron N. Holleyman, 27, was killed on Aug. 30, 2004, when his navy automobile hit an IED in Iraq. Full 30 whole rounds of the workouts detailed, for time. 5 wall-ball photographs utilizing a 20-pound ball

3 handstand push-ups

1 rep, 225-pound energy clear
Adrian U.S. Military Sgt. 1st Class Adrian Elizalde, 30, died on Aug. 23, 2007, in Iraq, of wounds sustained from an IED. Full seven whole rounds of the workouts detailed, for time. 3 ahead rolls

5 wall climbs

7 toes-to-bars

9 field jumps utilizing a 30-inch field
Glen Former U.S. Navy SEAL Glen Doherty, 42, was killed in an assault on a U.S. consulate on Sept. 11, 2012. Full the workouts detailed, for time. 30 reps, 135-pound clear and jerks

1-mile run

10 ascents, 15-foot rope climbs

1-mile run

100 burpees
Tom U.S. Military 1st Lt. Thomas M. Martin, 27, died on Oct. 14, 2007, in Iraq, when insurgents attacked his unit with small-arms hearth. Full as many rounds as doable (AMRAP) of the workouts detailed in a 25-minute time interval. 7 muscle-ups

11 reps, 155-pound thrusters

14 toes-to-bars
Ralph British Military 2nd Lt. Ralph Johnson, 24, was killed on Aug. 1, 2006, in Afghanistan, when his automobile was attacked with an IED. Full 4 whole rounds of the workouts detailed, for time. 8 reps, 250-pound deadlifts

16 burpees

3 ascents, 15-foot rope climbs

600-meter run
Clovis U.S. Military 2nd Lt. Clovis T. Ray, 34, died on March 15, 2012, in Afghanistan when his unit was attacked with an IED. Full the workouts detailed, for time. You possibly can break up up the run and burpee pull-ups nevertheless it’s essential in an effort to end the complete exercise. 10-mile run

150 burpee pull-ups
Weston U.S. Drug Enforcement Administration Particular Agent Michael E. Weston, 37, died on Oct. 29, 2009, when his helicopter crashed in Afghanistan. Full 5 whole rounds of the workouts detailed, for time. 1,000-meter row

200-meter farmers carry utilizing 45-pound dumbbells

50-meter, 45-pound dumbbell waiters stroll, proper arm

50-meter, 45-pound dumbbell waiters stroll, left arm
Loredo U.S. Military Workers Sgt. Edwardo Loredo, 34, was killed on June 24, 2010, in Afghanistan when insurgents attacked his unit with an IED. Full six whole rounds of the workouts detailed, for time. 24 squats

24 push-ups

24 strolling lunge steps

400-meter run
Sean U.S. Military Workers Sgt. Sean M. Flannery, 29, died on Nov. 22, 2010, in Afghanistan, when his unit was attacked with an IED. Full 10 whole rounds of the workouts detailed, for time. 11 chest-to-bar push-ups

22 reps, 75-pound entrance squats
Hortman U.S. Military Capt. John D. Hortman, 30, was killed on Aug. 8, 2011, in a helicopter accident throughout navy coaching. Full as many rounds as doable (AMRAP) of the workouts detailed in a 45-minute time interval. 800-meter run

80 squats

8 muscle-ups
Hamilton U.S. Military Spc. Adam Hamilton, 22, died on Could 28, 2011, in Afghanistan when enemy forces attacked his unit with an IED. Full three whole rounds of the workouts detailed, for time. 1,000-meter row

50 push-ups

1,000-meter run

50 pull-ups
Zeus U.S. Military Spc. David E. Hickman, 23, died on Nov. 14, 2011, in Iraq from wounds suffered after an IED exploded close to his automobile. Full three whole rounds of the workouts detailed, for time. 30 wall-ball photographs utilizing a 20-pound ball

30 reps, 75-pound sumo deadlift high-pulls

30 field jumps utilizing a 20-inch field

30 reps, 75-pound push presses

30-calories row

30 push-ups

10 reps, body weight again squats
Barraza U.S. Military Workers Sgt. Ricardo Barraza, 24, died on March 18, 2006, in Iraq when he took small-arms hearth from enemy forces. Full as many rounds as doable (AMRAP) of the workouts detailed in an 18-minute time interval.
200-meter run

9 reps, 275-pound deadlifts

6 burpee bar muscle-ups
Cameron U.S. Coast Guard Lt. Junior Grade Thomas Cameron, 24, died on Feb. 28, 2012, when his helicopter crashed within the Gulf of Mexico throughout a coaching mission. Full the workouts detailed, for time. 50 strolling lunge steps

25 chest-to-bar pull-ups

50 field jumps utilizing a 24-inch field

25 triple-unders

50 again extensions

25 ring dips

50 knees-to-elbows

25 wall-ball “2-fer-1s,” utilizing a 20-pound ball

50 sit-ups

5 ascents, 15-foot rope climbs
Jorge U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, died on Feb. 28, 2012, when his helicopter crashed within the Gulf of Mexico throughout a coaching mission. Full the workouts detailed as quick as doable, for time. 30 GHD sit-ups

15 reps, 155-pound squat cleans

24 GHD sit-ups

12 reps, 155-pound squat cleans

18 GHD sit-ups

9 reps, 155-pound squat cleans

12 GHD sit-ups

6 reps, 155-pound squat cleans

6 GHD sit-ups

3 reps, 155-pound squat cleans
Brehm U.S. Military Sgt. Dale G. Brehm, 23, was killed on March 18, 2006, when he was hit by small-arms hearth throughout fight operations in Iraq. Full the workouts detailed as quick as you’ll be able to, for time. 10 ascents, 15-foot rope climbs

20 reps, 225-pound again squats

30 handstand push-ups

40-calorie row
Omar U.S. Military 1st Lt. Omar Vazquez, 25, died of wounds suffered April 22, 2011, when insurgents in Iraq, attacked his unit with an IED. Full the workouts detailed as quick as you’ll be able to, for time. 10 reps, 95-pound thrusters

15 bar-facing burpees

20 reps, 95-pound thrusters

25 bar-facing burpees

30 reps, 95-pound thrusters

25 bar-facing burpees
Gallant U.S. Navy Petty Officer 2nd Class Taylor Gallant, 22, died on Jan. 26, 2012, throughout diving operations off the shores of North Carolina. Full the workouts detailed as quick as you’ll be able to, for time. 1-mile run with a 20-pound medication ball

50 burpee pull-ups

800-meter run with a 20-pound medication ball

30 burpee pull-ups

400-meter run with a 20-pound medication ball

15 burpee pull-ups
Bruck U.S. Coast Guard Petty Officer third Class Nathan B. Bruckenthal, 24, was killed on April 24, 2004, off the coast of Iraq after an intercepted boat exploded. Full 4 whole rounds of the workouts detailed, for time.
400-meter run

24 reps, 185-pound again squats

24 reps, 135-pound jerks
Smykowski U.S. Marine Corps Sgt. Mark T. Smykowski, 23, was killed on June 6, 2006, throughout fight operations in Iraq. Full the workouts detailed as quick as you’ll be able to, for time. If in case you have a 30-pound weighted vest, put on it to make the exercise tougher. 6,000-meter run

60 burpee pull-ups
Falkel U.S. Military Workers Sgt. Chris Falkel, 22, was killed on Aug. 8, 2005, by small-arms hearth in Afghanistan. Full as many rounds as doable (AMRAP) of the workouts detailed in a 25-minute time interval.
8 handstand push-ups

8 field jumps utilizing a 30-inch field

1 ascent, 15-foot rope climb
Donny U.S. Military Spc. Donald L. Nichols, 21, was killed April 13, 2011, in Afghanistan after insurgents attacked his unit with an IED. Full rounds of 21 reps, 15 reps, 9 reps, 9 reps, 15 reps, and 21-reps of the detailed workouts as quick as you’ll be able to, for time. 225-pound deadlifts

Burpees
Dobogai U.S. Military Capt. Derek A. Dobogai, 26, died on Aug. 22, 2007, in Iraq when his unit’s helicopter crashed. Full seven whole rounds of the workouts detailed, for time.
8 muscle-ups

22-yard farmers carry with 50-pound dumbbells
Roney Police Service of Northern Eire Constable Ronan Kerr, 25, was killed on April 2, 2011, by a automotive bomb. Full 4 whole rounds of the workouts detailed, for time.
200-meter run

11 reps, 135-pound thrusters

200-meter run

11 reps, 135-pound push press

200-meter run

11 reps, 135-pound bench press
Don U.S. Marine Cpl. Donald M. Marler, 22, died on June 6, 2010, throughout fight operations in Afghanistan. Full the detailed workouts as quick as you’ll be able to, for time. 66 reps, 110-pound deadlifts

66 field jumps utilizing a 24-inch field

66 reps, 1.5-pood kettlebell swings

66 knees-to-elbows

66 sit-ups

66 reps, 55-pound thrusters

66 wall-ball photographs utilizing a 20-pound ball

66 burpees

66 double-unders
Dragon U.S. Military Capt. Nicholas Rozanski, 36, died on April 4, 2012, after sustaining accidents throughout an assault in Afghanistan. Full the workouts detailed for load (throughout the 4-rep max workouts), and time (throughout the runs). 5,000-meter run

4 minutes to seek out 4-rep max deadlift

5,000-meter run

4 minutes to seek out 4-rep max push jerk
Walsh U.S. Military 1st Lt. Jonathan P. Walsh, 28, died on April 22, 2012, in Afghanistan, when his unit was attacked with an IED. Full 4 whole rounds of the workouts detailed, for time.
22 burpee pull-ups

22 reps, 185-pound again squats

200-meter run holding a 45-pound plate overhead
Lee U.S. Military Workers Sgt. Dick Alson Lee Jr., 31, died on April 26, 2012, after sustaining accidents when his automobile encountered an IED in Afghanistan. Full 5 whole rounds of the workouts detailed, for time.
400-meter run

1 rep, 345-pound deadlift

3 reps, 185-pound squat cleans

5 reps, 185-pound push jerks

3 muscle-ups

1 ascent, 15-foot rope climb
Willy U.S. Marine Corps Sgt. Wade D. Wilson, 22, was killed on Could 11, 2012, throughout fight operations in Afghanistan. Full three whole rounds of the workouts detailed, for time.
800-meter run

5 reps, 225-pound entrance squats

200-meter run

11 chest-to-bar pull-ups

400-meter run

12 reps, 2-pood kettlebell swings
Coffey Full the workouts detailed as quick as you’ll be able to, for time. 800-meter run

50 reps, 135-pound again squats

50 reps, 135-pound bench press

800-meter run

35 reps, 135-pound again squats

35 reps, 135-pound bench press

800-meter run

20 reps, 135-pound again squats

20 reps, 135-pound bench press

800-meter run

1 muscle-up
DG U.S. Air Power Maj. Walter David Grey, 38, died on Aug. 8, 2012, from accidents suffered throughout a suicide-bomb assault in Afghanistan. Full as many rounds as doable (AMRAP) of the workouts detailed in a 10-minute time interval.
8 toes-to-bars

8 reps, 35-pound dumbbell thrusters

12 steps, 35-pound dumbbell strolling lunges
TK U.S. Military Main Thomas E. Kennedy, 35, died on Aug. 8, 2012, from wounds suffered throughout a suicide bomb assault in Afghanistan. Full as many rounds as doable (AMRAP) of the workouts detailed in a 20-minute time interval.
8 strict pull-ups

8 field jumps utilizing a 36-inch field

12 reps, 2-pood kettlebell swings
Justin U.S. Marine Corps Sgt. Justin M. Hansen, 26, was killed July 24, 2012, in Afghanistan throughout fight operations. Full rounds of 30 reps, 20 reps, and 10 reps of the workouts detailed, for time. Body weight again squats

body weight bench presses

Strict pull-ups
Nukes U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, died Aug. 10, 2012, in Afghanistan, as a consequence of gunshot wounds from an Afghani policeman. Throughout every timed interval, carry out your run for time, then full the utmost variety of reps doable for the motion within the remaining time. In 8 minutes, full a one-mile run adopted by 315-pound deadlifts for max reps

In 10 minutes, full a one-mile run adopted by 225-pound energy cleans for max reps

In 12 minutes, full a one-mile run adopted by 135-pound overhead squats for max reps
Zembiec U.S. Marine Corps Maj. Douglas A. Zembiec, 34, was killed throughout a firefight on Could 11, 2007, in Iraq. Full 5 whole rounds of the workouts detailed, for time. Throughout the burpee pull-ups, do a strict push-up on the backside of the motion, then soar to a bar that is 12-inches above your standing attain to carry out a strict pull-up.
11 reps, 185-pound again squats

7 strict burpee pull-ups

400-meter run
Alexander Workers Sgt. Alexander G. Povilaitis, 47, was killed on Could 31, 2012, when enemy forces attacked his automobile with an IED in Afghanistan. Full 5 whole rounds of the workouts detailed, for time.
31 reps, 135-pound again squats

12 reps, 185-pound energy cleans
Bell Air Power Senior Airman Bryan R. Bell, 23, died Jan. 5, 2012, in Afghanistan when his automobile struck an IED. Full three whole rounds of the workouts detailed, for time.
21 reps, 185-pound deadlift

15 pull-ups

9 reps, 185-pound entrance squats
JBo U.S. Military Workers Sgt. Jeremie “JBo” “Bubba” Border, 28, died Sept. 1, 2012, in Afghanistan from wounds suffered as a consequence of enemy small-arms hearth. Full as many rounds as doable (AMRAP) of the workouts detailed in a 28-minute time interval.
9 reps, 115-pound overhead squats

1 ascent, 15-foot legless rope climbs starting from a seated place

12 reps, 115-pound bench presses
Kevin Navy Particular Warfare Operator 1st Class Kevin Ebbert, 32, was killed Nov. 24, 2012, in Afghanistan throughout fight operations. Full three whole rounds of the workouts detailed, for time.
32 reps, 185-pound deadlifts

32 hanging hip touches, alternating arms

800-meter operating farmers carry utilizing 15-pound dumbbells
Rocket U.S. Military Sgt. 1st Class Aaron “Rocket” Henderson, 33, died Oct. 2, 2012, of wounds suffered from an IED that exploded in Afghanistan. Full as many rounds as doable (AMRAP) of the workouts detailed in a 30-minute time interval.
50-yard swim

10 push-ups

15 squats
Riley Military Sgt. 1st Class Riley G. Stephens, 39, died Sept. 28, 2012, after sustaining wounds from small-arms hearth in Afghanistan. Full the workouts detailed as quick as you’ll be able to, for time. If in case you have a weighted vest, put on it to make the exercise tougher.
1.5-mile run

150 burpees

1.5-mile run
Feeks Full the workouts detailed as quick as you’ll be able to, for time. For all the squat clear thrusters, use 65-pound dumbbells. 2×100-meter shuttle dash

2 squat clear thrusters

4×100-meter shuttle dash

4 squat clear thrusters

6×100-meter shuttle dash

6 squat clear thrusters

8×100-meter shuttle dash

8 squat clear thrusters

10×100-meter shuttle dash

10 squat clear thrusters

12×100-meter shuttle dash

12 squat clear thrusters

14×100-meter shuttle dash

14 squat clear thrusters

16×100-meter shuttle dash

16 squat clear thrusters
Ned Particular Agent Nathan “Ned” Schuldheiss, 27, died Nov. 1, 2007, in Iraq after sustaining wounds from an IED that struck his automobile. Full seven whole rounds of the workouts detailed, for time.
11 body-weight squats

1,000-meter row
Sham Air Power Workers Sgt. David “Sham” Wieger, 28, died Nov. 1, 2007, after sustaining wounds from an IED that struck his automobile in Iraq. Full seven whole rounds of the workouts detailed, for time.
11 body-weight deadlifts

100-meter dash
Ozzy U.S. Air Power Grasp Sgt. Thomas “Ozzy” Crowell, 36, died Nov. 1, 2007, from wounds sustained after an IED struck his automobile in Iraq. Full seven whole rounds of the workouts detailed, for time.
11 deficit handstand push-ups

1,000-meter run
Jenny U.S. Military Capt. Jennifer M. Moreno died Oct. 6, 2013, in Afghanistan, after attacked by an IED. Full as many rounds as doable (AMRAP) of the workouts detailed in a 20-minute time interval.
20 reps, 45-pound overhead squats

20 reps, 45-pound again squats

400-meter run
Spehar U.S. Navy SEAL Petty Officer 2nd Class Nicholas Spehar died Aug. 6, 2011, in Afghanistan, after struggling wounds when his helicopter was shot down. Full the workouts detailed as quick as you’ll be able to, for time. 100 reps, 135-pound thrusters

100 chest-to-bar pull-ups

6-mile run
Marine Workers Sgt. Leon H. Lucas Jr., 32, died Aug. 1, 2011, in Afghanistan, after sustaining accidents throughout a grenade assault. of accidents sustained from an enemy grenade assault within the higher Gereshk Valley. Full the workouts detailed as quick as you’ll be able to, for time. 400-meter run

15 reps, 155-pound clear and jerk

400-meter run

30 toes-to-bars

400-meter run

45 wall-ball photographs utilizing a 20-pound ball

400-meter run

45-reps, 1.5-pound kettlebell swings

400-meter run

30 ring dips

400-meter run

15 steps, 155-pound weighted lunges

400-meter run
Robbie U.S. Military Workers Sergeant Robert J. Miller, 24, died Jan. 25, 2008, in Afghanistan, after sustaining wounds from small-arms hearth. Miller was awarded the Medal of Honor posthumously for his heroic actions in fight. Full as many rounds as doable (AMRAP) of the workouts detailed in a 25-minute time interval.
8 freestanding handstand push-ups

1 ascent, 15-foot L-sit rope climb
Shawn U.S. Military Captain Shawn G. Hogan, 28, was killed throughout a coaching train in Kentucky. Full the workouts detailed as quick as you’ll be able to for each time and the variety of intervals accomplished. Run 5 miles

Each 5 minutes, cease and carry out 50 squats and 50 pushups earlier than beginning the following five-minute interval
Foo Port St. Lucie County Sheriff’s Workplace Sgt. Gary “Foo” Morales, 35, was killed on Feb. 28, 2013, from a gunshot wound throughout a site visitors cease. First, carry out the 13-rep bench press, then full as many rounds as doable (AMRAP) of the remaining workouts detailed in a 20-minute time interval. 13 reps, 170-pound bench press

7 chest-to-bar pull-ups

77 double-unders

2 reps, 170-pound squat clear thrusters

28 sit-ups
Bowen Asheville Fireplace Division Captain Jeffrey Bowen, 37, was killed whereas preventing a four-alarm hearth in a medical constructing. Full three whole rounds of the workouts detailed, for time.
800-meter run

7 reps, 275-pound deadlifts

10 burpee pull-ups

14 reps (7 per arm), 53-pound single-arm kettlebell thrusters

20 field jumps utilizing a 24-inch field
Gaza Air Power Capt. Lucas “Gaza” Gruenther, 32, died on January 28, 2013, when his F-16 went down off the coast of Italy throughout dangerous climate. Full 5 whole rounds of the workouts detailed, for time.
35 kettlebell swings utilizing a 1.5-pood kettlebell

30 push-ups

25 pull-ups

20 field jumps utilizing a 30-inch field

1-mile run
Crain Riverside Police Division Officer Michael “Freight” Crain, was killed on Feb. 7, 2013, as a consequence of gunshot wounds whereas on patrol. Full two whole rounds of the workouts detailed, for time.
34 push-ups

50-yard dash

34 reps, 135-pound deadlifts

50-yard dash

34 field jumps utilizing a 24-inch field

50-yard dash

34 reps, 95-pound clear and jerks

50-yard dash

34 burpees

50-yard dash

34 wall-ball photographs utilizing a 20-pound ball

50-yard dash

34 pull-ups

50-yard dash
Capoot Vallejo Police Division Officer James Lowell Capoot, 45, died within the line of obligation on Nov. 17, 2011, whereas chasing after an armed man. Full the workouts detailed as quick as you’ll be able to, for time. 100 push-ups

800-meter run

75 push-ups

1,200-meter run

50 push-ups

1,600-meter run

25 push-ups

2,000-meter run
Corridor U.S. Air Power Capt. Ryan P. Corridor, 30, died Feb. 18, 2012, in Africa when his U-28 plane crashed. There have been 4 fatalities. Full 5 whole rounds of the workouts detailed, for time.
3 reps, 225-pound cleans

200-meter dash

20 kettlebell snatches (10 reps per arm) utilizing a 1.5 pood kettlebell

2-minute relaxation
Servais U.S. Air Power Senior Airman Adam Servais, 23, died in Afghanistan on August 19, 2006, when his automobile acquired hostile hearth. Full the detailed workouts as quick as you’ll be able to, for time. 1.5-mile run

8 rounds of 19 pull-ups, 19 push-ups, 19 burpees

400-meter sandbag carry

1-mile farmers carry with 45-pound dumbbells
PK U.S. Military Capt. Andrew Pedersen-Keel, 28, was fatally injured on March 11, 2013 as a consequence of small-arms hearth from an Afghan safety forces member. Full 5 whole rounds of the workouts detailed, for time.
10 reps, 225-pound again squats

10 reps, 275-pound deadlifts

400-meter dash

2-minute relaxation
Marco U.S. Marine Cpl. Marc T. Ryan, 25, was killed Nov. 15, 2004, from a roadside bomb in Iraq. Full three whole rounds of the workouts detailed, for time.
21 pull-ups

15 handstand push-ups

9 reps, 135-pound thrusters
Rene Danish Military Sgt. René Brink Jakobsen, 29, was killed Jan. 3, 2013, after being hit by an IED whereas on foot patrol together with his unit in Afghanistan. Full seven whole rounds of the workouts detailed, for time. If in case you have a 20-pound weighted vest, put on it to make the exercise more difficult.
400-meter run

21 strolling lunges

15 pull-ups

9 burpees
Pike U.S. Navy Chief Petty Officer Christian Michael Pike, 31, died March 12, 2013, after sustaining combat-related accidents days earlier throughout stability operations in Afghanistan. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Full 5 whole rounds of the workouts detailed, for time.
20 reps, 75-pound thrusters

10 strict ring dips

20 push-ups

10 strict handstand push-ups

50-meter bear crawl
Kutschbach U.S. Military Workers Sgt. Patrick Kutschbach, 25, died Nov. 10, 2007, from accidents sustained throughout a rocket-propelled grenade and small-arms hearth assault in Afghanistan. Full seven whole rounds of the workouts detailed, for time.
11 reps, 185-pound again squats

10 reps, 135-pound jerks
Jennifer Guelph Police Service Canadian 1st Class Constable Jennifer Kovach, 26, died March 14, 2013, when her squad automotive was concerned in a motor-vehicle accident whereas responding to a name. Full as many rounds as doable (AMRAP) of the workouts detailed in a 26-minute time interval.
10 pull-ups

15 kettlebell swings utilizing a 1.5-pood kettlebell

20 field jumps utilizing a 24-inch field
Horton U.S. Military Spc. Christopher D. Horton, 26, died from small-arms hearth on Sept. 9, 2011, in Afghanistan, Full 9 whole rounds of the workouts detailed, for time. Pair up with a companion and share the work nevertheless you resolve, with just one individual finishing reps at a time. If you do not have a companion, do 5 reps of every train per spherical and use a heavy sandbag instead of the buddy carry.
9 bar muscle-ups

11 reps, 155-pound clear and jerks

50-yard buddy carry
Scooter Hayward Police Division Sgt. Scott Lunger, 48, died of a gunshot wound incurred throughout a site visitors cease on July 22, 2015. It is a companion exercise. Set a timer for 35-minutes, and full as many rounds as doable (AMRAP) of the workouts detailed in a 30-minute time interval, then take the ultimate 5 minutes to discover a 1-rep-max companion deadlift. Throughout the AMRAP, swap off which companion does reps every spherical. If you do not have a companion, relaxation 60 seconds between rounds and discover a common 1-rep-max deadlift.
AMRAP 30 double-unders, 15 pull-ups, 15 push-ups, 100-meter dash

Take 5 minutes to seek out 1-rep-max companion deadlift
Matt 16 U.S. Military Chief Warrant Officer Matt Ruffner, 34, died April 9, 2013, in Afghanistan, after his helicopter crashed. Full the workouts detailed for 3 whole rounds as quick as you’ll be able to, for time. Within the closing spherical, do not carry out the 800-meter run. 16 reps, 275-pound deadlifts

16 reps, 185-pound dangle energy cleans

16 reps, 135-pound push presses

800-meter run
T.U.P. U.S. Military Workers Sgt. Michael H. Simpson, 30, died Could 1, 2013, after sustaining accidents from an IED on April 27, 2013, in Afghanistan. Full rounds of 15 reps, 12 reps, 9 reps, 6 reps, and three reps of the workouts detailed, for time. 135-pound energy cleans

Pull-ups

135-pound entrance squats

Pull-ups
Harper Phoenix Firefighter Brad Harper, 23, died whereas on the scene of a two-alarm hearth on Could 19, 2013. Full as many rounds as doable (AMRAP) of the workouts detailed in a 23-minute time interval.
9 chest-to-bar pull-ups

15 reps, 135-pound energy cleans

21 squats

400-meter run with a 45-pound plate
Sisson U.S. Military 2nd Lt. Justin Sisson, 23, died June 3, 2013, from wounds attributable to a suicide bomber in Afghanistan. Full as many rounds as doable (AMRAP) of the workouts detailed in a 20-minute time interval. If in case you have a 20-pound weighted vest, put on it to make the exercise tougher.
1 ascent, 15-foot rope climb

5 burpees

200-meter run
Terry Drug Enforcement Administration Particular Agent James “Terry” Watson, 43, was killed throughout a theft try in Bogotà, Colombia, on June 20, 2013. Full the workouts detailed, as quick as you’ll be able to, for time. 1-mile run

100 push-ups

100-meter bear crawl

1-mile run

100-meter bear crawl

100 push-ups

1-mile run
Massive Horny Hood County Sheriff’s Workplace Sgt. Lance “Massive Horny” McLean, 38, died on June 29, 2013, from gunfire sustained within the line of obligation. Full 5 whole rounds of the workouts detailed, for time.
6 reps, 315-pound deadlifts

6 burpees

5 reps, 225-pound cleans

5 chest-to-bar pull-ups

4 reps, 155-pound thrusters

4 muscle-ups
Woehlke Western Wayne Fireplace Authority Firefighter Brian Woehlke, 29, died on the scene of a hearth in Michigan, on Could 8, 2013. Full three rounds of the workouts detailed. Carry out every spherical as quick as you’ll be able to, for time.
4 reps, 185-pound jerks

5 reps, 185-pound entrance squats

6 reps, 185-pound energy cleans

40 pull-ups

50 push-ups

60 sit-ups

3-minutes relaxation between rounds
Maupin U.S. Military Workers Sgt. Keith “Matt” Maupin, 24, disappeared on April 9, 2004, when insurgents attacked his convoy in Iraq with small-arms hearth and rocket-propelled grenades. His stays have been discovered on March 20, 2008. Full 4 whole rounds of the workouts detailed, for time.
800-meter run

49 push-ups

49 sit-ups

49 squats
Hildy Full the detailed workouts as quick as you’ll be able to, for time. If in case you have a 20-pound weighted vest, put on it to make the exercise tougher. 100-calorie row

75 reps, 45-pound barbell thrusters

50 pull-ups

75 wall-ball photographs utilizing a 20-pound ball

100-calorie row
T.J. United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, died Could 2, 2016, from a gunshot wound sustained when he making an attempt to disarm a gunman at a Walgreens. Antell was the proprietor of CrossFit Abattoir. Full the detailed workouts as quick as you’ll be able to, for time. Proceed performing all three workouts till you have accomplished a complete of 100 thrusters. 10 reps, 185-pound bench presses

10 strict pull-ups

Max set, 135-pound thrusters
Monti Sgt. 1st Class Jared C. Monti, 30, was killed on June 21, 2006, throughout fight operations in Afghanistan. He was awarded the Medal of Honor on Sept. 17, 2009. Full 5 whole rounds of the workouts detailed, for time.
50 step-ups with a 45-pound barbell utilizing a 20-inch field

15 reps, 135-pound cleans

50 step-up- with a 45-pound barbell utilizing a 20-inch field

10 reps, 135-pound snatches
DVB Las Vegas Metropolitan Police Division Officer David Vanbuskirk, 36, was killed on July 23, 2013, when he fell throughout a nighttime aerial rescue in Las Vegas. Full the workouts detailed as quick as you’ll be able to, for time. 1-mile run with a 20-pound medication ball

8 rounds of 10 wall-ball photographs, 1 rope ascent, and an 800-meter run with a 20-pound medication ball

4 rounds of 10 wall-ball photographs, 1 rope ascent, and a 400-meter run with a 20-pound medication ball

4 rounds of 10 wall-ball photographs and 1 rope ascent
Nickman U.S. Military Spc. Nicholas B. Burley, 22, died July 30, 2013, in Afghanistan from oblique hearth. Full the detailed workouts as quick as you’ll be able to, for time. You may want a 55-pound and a 35-pound dumbbell. 200-meter farmers carry with each dumbbells

10 reps, 25-pound weighted pull-ups

20 reps (alternating arms), 55-pound dumbbell snatches
Marston Navy SEAL 1st Class William Blake Marston, 31, died Jan. 10, 2015, in DeLand, Florida, throughout navy parachute coaching. Full as many rounds as doable (AMRAP) of the workouts detailed in a 20-minute time interval.
1 rep, 405-pound deadlift

10 toes-to-bars

15 bar-facing burpees
Artie Nassau County Police Division Police Officer Arthur “Artie” Lopez, 29, was killed within the line of obligation on Oct. 23, 2012. Full as many rounds as doable (AMRAP) of the workouts detailed in a 20-minute time interval.
5 pull-ups

10 push-ups

15 squats

5 pull-ups

10 reps, 95-pound thrusters
Hollywood Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, was killed on Nov. 23, 2006, in Basra, Iraq. Full the detailed workouts, as quick as you’ll be able to, for time. 2-kilometer run

22 wall-ball photographs utilizing a 30-pound ball

22 muscle-ups

22 wall-ball photographs utilizing a 30-pound ball

22 reps, 185-pound energy cleans

22 wall-ball photographs utilizing a 30-pound ball

2-kilometer run
Manuel Italian Military Capt. Manuel Fiorito, 27, died on Could 5, 2006, after a roadside bomb detonated close to his automobile in Afghanistan. Full 5 whole rounds of the workouts detailed, for max reps. Put on a weighted vest throughout this exercise to make it tougher. After finishing your 400-meter run on every spherical, relaxation for the remaining time earlier than beginning your subsequent spherical.
3 minutes of rope climb ascents

2 minutes of squats

2 minutes of push-ups

3 minutes to run 400 meters
Tiff United States Military Capt. Benjamin David Tiffner, 31, was killed Nov. 7, 2007, after his automobile was struck by an IED in Iraq. Set a timer for 25 minutes. Full the 1.5-mile run, then carry out as many rounds as doable (AMRAP) of the remaining workouts till your time runs out. Use 155-pounds for the dangle squat cleans and push presses.
1.5-mile run

AMRAP 11 chest-to-bar pull-ups, 7 dangle squat cleans, 7 push presses
Paul Pena Military Captain Paul Pena, 27, died on Jan. 19, 2010, from wounds sustained from an IED assault. Full seven whole rounds, every spherical for time.
100-meter dash

19 kettlebell swings utilizing a 2-pood kettlebell

10 burpee field jumps utilizing a 24-inch field

3-minutes relaxation
Yeti Mark Thomas City, 40, a member of the Bureau of Land Administration Nice Basin Smokejumpers, was killed on Sept. 27, 2013, throughout a parachute soar. Full the detailed workouts as quick as you’ll be able to, for time. 25 pull-ups

10 muscle-ups

1.5-mile run

10 muscle-ups

25 pull-ups

Scaling Hero WODs

As famous above, most individuals will discover that hero WODs aren’t simple. Whereas the thought is to push your self, do not overdo it. It is completely acceptable to scale the workouts and weights as wanted to finish every routine. As a result of scaling ought to be accomplished on a person foundation based mostly on every CrossFit athlete’s strengths and weaknesses, it is essential to speak to your native CrossFit coach to get tips about how finest to scale the hero WODs to fit your wants.

Origin of These Hero Exercises 

In fact, there aren’t CrossFit exercises named for each single one who has misplaced their lives within the line of obligation. People who find themselves immortalized with these exercises match sure standards established by CrossFit. The necessities and pointers they use for choosing heroes to honor and creating official hero WODs embody the next: 

  1. The hero have to be killed within the line of obligation.
  2. The hero have to be a CrossFitter.
  3. Colleagues of the fallen hero should request the memorial exercise.
  4. The household of the hero should give their blessing for creating the memorial WOD.
  5. A high-resolution photograph of the hero have to be offered to CrossFit to incorporate on the web site.
  6. Fundamental info concerning the hero’s life, demise, and household must be shared, together with the date of the hero’s demise, the hero’s rank and nickname (if relevant), the names of the hero’s surviving members of the family, and the hero’s favourite CrossFit exercise or workouts.

If you would like to submit a request to CrossFit for somebody who has misplaced their life serving their nation, you’ll be able to ship an electronic mail to customerservice@crossfit.com. You should definitely present all the data required.

A Phrase From Verywell

As a result of hero WODs are generally known as being significantly difficult CrossFit exercises, it is normally unwise to go overboard and attempt to full a number of of them every week. As a substitute, strive tackling one per 30 days or each different week to begin, and work up from there.

Along with serving to you keep away from harm, a slower method additionally provides you a bit additional time to be taught concerning the hero whose exercise you are planning to finish. Whereas not each fallen soldier, police officer, or firefighter has a big on-line presence, it would not damage to Google the person to see in the event you can be taught extra about their sacrifice. That is what these hero WODs are actually all about, in any case. 

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