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 |
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| 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 |
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| 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 |
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| 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 |
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| 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:
- The hero have to be killed within the line of obligation.
- The hero have to be a CrossFitter.
- Colleagues of the fallen hero should request the memorial exercise.
- The household of the hero should give their blessing for creating the memorial WOD.
- A high-resolution photograph of the hero have to be offered to CrossFit to incorporate on the web site.
- 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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