Monday, 25 May 2015

Memorial Day WOD

Celebrating the sacrifice that over 1 million Soldiers have given their lives to secure our freedom. Take a moment and pray for their families.

MP CrossFit and Vertical CrossFit are joining up to embrace that sacrifice. Join us for a WOD at 0900 at Vertical CrossFit, 71st and Trenton. Many Soldiers fight and die as a team. Today, we WOD as a team*.

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.

Forrest

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

The “McGee Forrest”*

“McGee”

As many rounds as possible in 30 minutes of:

5 Deadlifts (275/185)

13 Push-ups

9 Box Jumps (30/24″)

…then at the 30-minute buzzer move to…

“Forrest”

3 rounds for time

20 L-Pull-ups

30 Toes-2-Bar

40 Burpees

800m Run

For Score and Time

*Instructions: As a team of 3, alternate rounds through “McGee”. Each member completes 1 full round, tags the next team member, and continue this process until the 30-minutes is completed. Upon the 30-minute buzzer, maintaining the same order, start performing “Forrest”. Whichever team member was next up, completes 20 L-PLU. The next team member performs 30 T2B. Then the third member performs 40 Burpees. Continue this alternating through exercises for all 3 rounds.