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Hero Workout "Morrison"



Hero Workout | "Morrison"

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

"Morrison"

50-40-30-20-10 reps for time of:
Wall Ball shots
Step-down Box Jumps
Kettlebell Swings

Progressions for "Morrison":

Life:
20-30 minutes at a sustainable pace of:
10 dumbbell Thrusters
10 Step-ups
10 Russian Swings 

Fitness:
50-40-30-20-10 reps for time of:
Dumbbell Thrusters (25/20#)
Step-ups (16/12") (25/15# db's)
Russian Kettlebell Swings (70/53#) 

Performance:
50-40-30-20-10 reps for time of:
Wall Ball shots (20/14#)
Step-down Box Jumps (24/20")
American Kettlebell Swings (53/35#)

10:00, 18:00, 24:00, 28:00, and 30:00 running time caps for each round at each progression.
*modify load as appropriate

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