SUNDAY 120429

Hey everybody! For all of you that are coming here for more information on Hero WOD Sunday, here's the scoop:
Whenever a crossfit-ing soldier, firefighter, sailor, etc, is lost to us in the line of duty, a WOD is made up by their friends and family in their honor. The Hero WOD is best explained here:


"The Hero workout is more than a test of physical ability. It bridges the gap between the body and the mind, emotion and experience, and gives us the chance to do more than just remember our soldiers. It gives us the chance to sweat, bleed, suffer and grieve for our fallen heroes one rep at a time."

-Russell Berger


I know it may sound superficial, but the point of the Hero WOD is to push yourself beyond any limits you may think you have. Sacrificing yourself for 30 minutes is nothing compared to the sacrifice these individuals have made.

For Sunday, depending on the amount of people we have out there, will be one of two WODs:

1) Murph, in honor of LT Michael Murphy                2) Hidalgo, in honor of Army 1LT Daren Hidalgo
                                                                                 
For Time:                                                                  For Time:
Run 1 Mile                                                                Run 2 miles
100 Pullups                                                               Rest 2 minutes
200 Chest to Deck Pushups                                      20 Squat Cleans 135# (scaled if necessary)
300 Squats                                                               20 Box Jumps
Run 1 Mile                                                                20 Walking Lunges, 45# plate overhead
                                                                                 20 Box Jumps
                                                                                 20 Squat Cleans 135#
                                                                                  Rest 2 minutes
                                                                                  Run 2 miles

For these workouts, if you have a weight vest.... BRING IT. I know I will be. We look forward to seeing everyone out there.

-Ben H