Il Murph... You love him, but you say you hate him. And then you hate the fact that you love him! It's not true?
Anyway, the Hero Words are a must Every self-respecting crossfitter always tries to overcome and improve every time: it becomes his own goal number one.
This happens because these workouts ornorano and make us remember men and women who died in service while working in the army, police or fire department.
There are really many ... We list only some of the official ones (are over 200!) that you find on the site of CrossFit Inc, but it is a good starting point.
Just remember because you are doing them e for who you are doing them, every time the sweat drips from your forehead and you want to give up!
Index
1. CLOVIS
Who was?
U.S. Army 34nd Lieutenant Clovis T. Ray, 2, of San Antonio, Texas, assigned to 35nd Battalion, 3th Infantry Regiment, 25rd Brigade Combat Team, XNUMXth Infantry Division, based at Schofield Barracks, Hawaii.
He was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
WOD
For Time
Race 16 km
150 burpees
2. LUMBERJACK 20
Who was?
On November 5, 2009, the terrorist Major Nidal Hasan attacked comrades and civilians in Fort Hood, Texas. He killed 12 soldiers and one civilian, injuring 43 others.
US Army Spc. Frederick Greene, 29, Pfc. Aaron Thomas Nemelka, 19, Pfc. Michael Pearson, 22 years old and SPC. Kham Xiong, 23, along with 11 of the injured were active CrossFit athletes
WOD
For Time
20 deadlift (125kg / 84kg)
400m Run
20KB Swing (32kg / 24kg)
400m Run
20 Overhead Squat (52kg / 38kg)
400m Run
20 Burpees
400m Run
20 Chest-To-Bar Pull-Ups
400 runs
20 Box Jumps
400m Run
20 Dumbbell Squats Clean (20kg / 16kg)
400m Run
3. DANIEL
Who was?
US Army Sgt. Daniel Crabtree 1st Class, 31, died in Al Kut, Iraq on June 8, 2006, when an IED exploded during combat operations.
WOD
For Time
50 Pull-Up
400m Run
21 Thruster (43 kg / 29 kg)
800m Run
21 Thruster (43 kg / 29 kg)
400m Run
50 Pull-Up
4. TOMMY V
Who was?
Senior NCO Thomas J. Valentine, 37, died in a training accident in Arizona on February 13, 2008.
WOD
For Time
21 Thrusters (52kg / 38kg)
12 rope climb
15 Thrusters (52kg / 38kg)
9 Rope Climb
9 Thrusters (52kg / 38kg)
6 Rope Climb
5. GRIFF
Who was?
Staff Sgt. Air Force USA Travis L. Griffin, 28, was killed on April 3, 2008 in Iraq by a sudden attack with an explosive device on his vehicle.
WOD
800m Run
400m Run Backwards (backwards)
800m Run
400m Run Backwards (backwards)
6. HIVE
Who was?
Los Angeles County firefighter Arnaldo “Arnie” Quinones, 34, was killed on duty Sunday, August 30, 2009.
WOD
For Time
21 Turkish Get-Up, right arm (32 kg, 24 kg)
50KB Swing
21 KB Overhead Squat, left arm (32 kg, 24 kg)
50KB Swing
21 kb Overhead Squat, right arm (32 kg, 24 kg)
50KB Swing
21 Turkish Get-Up, left arm (32 kg, 24 kg)
7. SEVERIN
Who was?
US Army Sgt. Severin W. Summers III, 43, died on August 2, 2009, in Afghanistan after his vehicle was hit by an IED.
WOD
For Time (using a vest)
50 Strict Pull-ups
100 Hand-Release Push-Ups
5km Run
(it's like the Murph, but it's not the same!)
For today we reveal these hero wods, Friday we give you another 8 Hero Wods beautiful, all to try! If you liked them, leave a comment below the post and subscribe to our dedicated channel:
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