Spooky humbled us in more ways than one today. Since we are all familiar with “The Murph”  to honor Navy Lt. Michael Murphy he brought a few more heroes into the mix who could kick all of our #six without breaking a sweat.

Warm-up:

  • IC 20 x SSH
  • 10 x Imperial Walker
  • 10 x arm circle
  • 10 x merkins

Hero Work-out “JT” (In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan).

21 – 15 – 9 reps of hand-stand push-ups against large rocks, then dips, then merkins. Perform all three with 21 reps of each, then 15 of each, then 9 of each.

Recovery jog to next work-out.

Hero Work-out “Brenton” (In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department)

Bear crawl 100 yards up-hill.

Return (100 yards) with three jump burpees.  (three long-jumps then burpee).

Rinse and repeat.

Recovery jog to next work-out.

Hero Workout “The Seven” (In honor of seven CIA officers killed at a remote base in southeastern Afghanistan)

Seven rounds of:

7 x pull-ups

7 x hanging knees-to-elbows

7 x merkins

7 x burpees

Out of time for Mary.

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