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.
