Saturday – 150523

Hero WOD - McGhee

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.



Hero WOD


As many rounds as possible in 30 min:

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

N.B. – Every Hero Workout that we program on Saturdays is intended to be scaled for nearly everyone in the gym. I would scale this to a Partner WOD, myself. Anyone who plans on doing any variation of Memorial Day Murph on Monday should additionally consider subbing out the Pushups for Situps. It will save your shoulders and help you prepare for a potentially high cotton count come Monday morning.

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