Option 1
For time:
1000 Weighted Box Step-ups, 45/35 lbs, 20 in
*In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.
Stimulus for this workout is plain and simple. Just grind through with a moderately low intensity while trying to keep consistent non-stop movement. Hero workouts are designed to hurt and test you not only physically but mentally. Remind athletes of who you are doing this for and why.
Option 2
“Bert”
For time:
50 Burpees
Run, 400 m
100 Push-ups
Run, 400 m
150 Walking Lunges
Run, 400 m
200 Air Squats
Run, 400 m
150 Walking Lunges
Run, 400 m
100 Push-ups
Run, 400 m
50 Burpees
* U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
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