The Hero Workouts
JT
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
■Handstand push-ups
■Ring dips
■Push-ups
21-15-9 reps, for time
Michael
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
■Run 800 meters
■50 Back Extensions
■50 Sit-ups
3 rounds for time
Murph
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
■1 mile Run
■100 Pull-ups
■200 Push-ups
■300 Squats
■1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Daniel
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
■50 Pull-ups
■400 meter run
■95 pound Thruster, 21 reps
■800 meter run
■95 pound Thruster, 21 reps
■400 meter run
■50 Pull-ups
For time.
Josh
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
■95 pound Overhead squat, 21 reps
■42 Pull-ups
■95 pound Overhead squat, 15 reps
■30 Pull-ups
■95 pound Overhead squat, 9 reps
■18 Pull-ups
For time.
Jason
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.
■100 Squats
■5 Muscle-ups
■75 Squats
■10 Muscle-ups
■50 Squats
■15 Muscle-ups
■25 Squats
■20 Muscle-ups
For time.
Badger
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
■95 pound Squat clean, 30 reps
■30 Pull-ups
■Run 800 meters
3 rounds for time.
Joshie
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
■40 pound Dumbbell snatch, 21 reps, right arm
■21 L Pull-ups
■40 pound Dumbbell snatch, 21 reps, left arm
■21 L Pull-ups
The snatches are full squat snatches. 3 rounds for time.
Nate
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
■2 Muscle-ups
■4 Handstand Push-ups
■8 2-Pood Kettlebell swings
As many rounds as possible in 20 minutes
Randy
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
75# power snatch, 75 reps For time
Tommy V
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008.
■115 pound Thruster, 21 reps
■15 ft Rope Climb, 12 ascents
■115 pound Thruster, 15 reps
■15 ft Rope Climb, 9 ascents
■115 pound Thruster, 9 reps
■15 ft Rope Climb, 6 ascents
For time
Griff
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
■Run 800 meters
■Run 400 meters backwards
■Run 800 meters
■Run 400 meters backwards
For time
Ryan
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
Five rounds of:
■7 Muscle-ups
■21 Burpees
Each burpee terminates with a jump one foot above max standing reach. For time
Erin
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
Five rounds of:
■40 pound Dumbbells split clean, 15 reps
■21 Pull-ups
For time
Mr. Joshua
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Five rounds of:
■Run 400 meters
■30 Glute-ham sit-ups
■250 pound Deadlift, 15 reps
For time
DT
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Five rounds of:
■155 pound Deadlift, 12 reps
■155 pound Hang power clean, 9 reps
■155 pound Push jerk, 6 reps
For time
Danny
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
Rounds in 20 min of:
■24″ box jump, 30 reps
■115 pound push press, 20 reps
■30 pull-ups
Rounds completed
Hansen
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
Five rounds:
■30 reps, 2 pood Kettlebell swing
■30 Burpees
■30 Glute-ham sit-ups
For time
Tyler
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.
Five rounds:
■7 Muscle-ups
■21 reps 95 pound Sumo-deadlift high-pull
For time
Stephen
Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
30-25-20-15-10-5 rep rounds of:
■GHD sit-up
■Back extension
■Knees to elbow
■95 pound Stiff legged
