programs gym photos nutrition videos

Hero Workout "Daniel"



Hero Workout | "Daniel"

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th.

To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom.

Fair Winds, Daniel.

"Daniel"

For time:
50 Pull-ups
400 meter Run
21 Thrusters (95/65#)
800 meter Run
21 Thrusters (95/65#)
400 meter Run
50 Pull-ups



Progressions for "Daniel":

Life:

For time:
50 Ring Rows
200 meter Walk/Run
21 dumbbell Thrusters (15/10#)
400 meter Walk/Run
21 dumbbell Thrusters (15/10#)
200 meter Walk/Run
50 Ring Rows

Fitness:

For time:
25 Pull-ups
300 meter Run
21 Thrusters (65/45#)
600 meter Run
21 Thrusters (65/45#)
300 meter Run
25 Pull-ups

Performance:

For time:
50 Pull-ups
400 meter Run
21 Thrusters (95/65#)
800 meter Run
21 Thrusters (95/65#)
400 meter Run
50 Pull-ups

*4:00, 6:00, 9:00, 14:00, 17:00, 19:00, and 23:00 rolling caps for each movement.




Related Articles:
Protect Your Spine
"Murph"
What's The Deal With Sleep?