Hero Workouts

Well that Murph Prep workout was no joke.  I made the mistake of not wearing a shirt and my weight vest rubbed me raw!  Hope everybody got a chance to do that one because we are still going to be doing Murph this year!  So, tomorrow we will be doing a hero workout.  This is 2 difficult workouts back to back… if you need to space them out, feel free to add a rest day or some active recovery tomorrow, but make sure to still incorporate one of these.  Hero workouts are special.  They are made for those individuals that have died in the line of duty, and we honor them by giving them their own workout.  They are generally more demanding and challenging, both physically and mentally, than the average workout… but deliberately so.  Hope you are doing well and good luck on these tomorrow!  Give them your best!  Remember… stay fit, stay positive, stay on course, be healthy, and be YOU.  You’re awesome.

“MA3 Oscar Temores”
Master-at-Arms 3rd Class Oscar Temores, U.S.Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA on November 30, 2019. The vehicle entered Fort Story at Gate 8 by driving the wrong way in the outbound lanes at a high speed at 7:35pm. Personnel at the gate immediately requested assistance and MA3 Temores began to respond began to respond at the scene. The civilian driver on the vehicle intentional struck MA3 Temores’ patrol car head on. MA3 Temores had served with the U.S. Navy security forces for only 10 months. He is survived by his wife and 2 year old son. This workout was submitted to us by its designer, MA2 Joshua Putman, who was MA3 Temores’ direct supervisor. In an email with WODWell, MA2 Putman told us that “The 8 stands for the ECP (Entry Control Point) number that the suspect came in through. The reps are the date the incident took place and his End of Watch as we call it, which is November 30, 2019.”

The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender.The workout was designed by John Welbourn @johnwelbourn of CrossFit Football (now @johnniewod) and former Navy Seal Andy Stumpf.The CrossFit Football website is no longer live but according to a post on John Welbourn’s blog, it appears “Kalsu” was first shared on June 23, 2009. The first mention in the CrossFit forum was in October that year.In the same post, John reveals how “Kalsu” was created as a collaboration between himself and Andy (giving Andy the lion’s share of credit). John also notes that 1st Lt. Kalsu was an All-American Offensive Tackle who played a single season with the Buffalo Bills (US National Football League) before leaving professional football to serve in Vietnam. 1st Lt. Kalsu was offered a deferment as a professional football player, but opted to honor his commitment to serve in the military.

9th Of April Year 2020


“MA3 Oscar Temores”
8 Rounds of:
11 Hand Release Push-Ups
30 Walking Lunges
19 Sit-Ups
**If you did the Murph prep workout then change out the Hand Release Push-Ups for either KB Swings, bent over rows, or ideally the incline rows we used the other day (Refer to the post with the picture using a shovel and two chairs facing each other)

100 Thrusters
5 Burpees at the start of every minute. With the remaining time of the minute, complete as many thruster as possible until the next minute… EMOM style kinda.. continue until total 100 Thruster are completed.

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