WebMay 26, 2024 · The First Hero WOD Honoring Lt. Michael Murphy On June 28, 2005, four Navy SEALs on a reconnaissance mission in the Kunar province of Afghanistan were ambushed by an overwhelming Taliban force. Team leader Lt. Michael Murphy, unable to call for help from his location, wal ked into the center of enemy fire, where his satellite … WebMay 16, 2016 · Hero WODs are traditionally workouts created in honor of heroes who have died in the line of duty. Many are named after men and …

"Riley" Workout, CrossFit Hero WOD WODwell

Web4 Rounds in 20 minutes. Minute 1: 45 seconds Seated Strict Presses (20/14 lb) 15 seconds Rest. Minute 2: 45 seconds Sit-Ups to Push Presses (20/14 lb) 15 seconds Rest. Minute … WebThis workout is in honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. plant interferons medication

Hero WODS – The Masters Division

WebJul 24, 2024 · From a list that is far too long, here are our seven favourite CrossFit Hero WODs. 7 CrossFit Hero WODs: Grab a Mate and Get to Work 1. Murph For time: 1-mile run 100 pull-ups 200 push-ups 300 squats 1-mile run Murph is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, … Web“Bradley”: 10 Rounds 100m run (1 min run if you don’t have distance marked off) 10 x Pull-ups ( (modify to ring rows or DB/KB rows if needed) 100m run 10 x Burpees 30 sec rest “Capoot”: For Time 100 x Push-ups 800m run (4 min run if you don’t have distance marked off) 75 x Push-ups 1200m run (6 min run if you don’t have distance marked off) plant insulation company asbestos trust