I went to the gym today and did CrossFit Hero WOD Sisson. U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
His Hero Workout consists of a 20-minute AMRAP:
1 rope climb
200 m run
And wearing a weight vest.
This workout was plain fun. I almost didn’t do it because I was hesitant that I would be able to do this CrossFit Workout with a weight vest, but it wasn’t all that bad. I did extra rounds because it was just plain fun. Try this workout out for size when you can!
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After five years of CrossFit, PRs or personal records, are hard to come by. So when they happen, they are special, indeed.
Today, we did DT, a CrossFit Hero WOD I’ve written about before. It is:
12 Deadlifts (105 lbs)
9 Hang Power cleans
6 Push Jerks
I PR’ed by over 2 minutes, which was super exciting for me.
When you’ve been doing CrossFit for this long, it’s a constant mental struggle and lots of ebbs and flows. PR’s and CrossFit competitions help to keep me motivated on the days I don’t want to workout at all.
Lieutenant Michael Murphy died for our freedom in Afghanistan, and he has a CrossFit Hero workout named after him, which is something CrossFit does to honor our men and women who have given their lives for our freedom. He also has the honor of being the only CrossFit workout that every CrossFit gym in the United States does regularly every Memorial Day.
That’s besides the point. I did Murph today. It was exactly what I needed mentally, physically, and spiritually at this moment in my life. It was hard. But I did really well. I kept thinking of his sacrifice for our freedoms and how now we are all locked up at home, not free. I kept wondering what he would think about all this…
During the fight of the coronavirus, keep in mind those who fought for us before and the sacrifices they made. While we “suffer” at home, it’s not truly suffering in comparison.
Take a deep breath. This will all be over soon. We will have our freedom back. Not thanks to the stupid coronavirus, but thanks to the men and women of our armed forces, such as Murph.
31 Heroes CrossFit WOD honors the 31 military heroes who died Aug 6th, 2011 in Afghanistan.
The CrossFit workout is:
8 thrusters 105 lbs
6 rope climbs
11 box jumps 24 inches
With a partner. One partner works while the other does a 400 m sandbag run of 35 lbs. Then you switch.
This is a fundraiser to help the families of the fallen heroes and many others. 31 Heroes was fun but hard. The run was harder than I thought it would be. Thrusters weren’t bad although I re-injured my thumb on them. Great cause so donate now!
It’s been all I can do to keep up with my CrossFit for the last few months. Every day it seems has been a challenge just to get it done. Between being sore all the time and my run still not where it needs to be, I’ve been questioning again why.
Until yesterday when I crushed DT.
DT is a CrossFit Hero Workout I’ve done before. It’s insanely hard and is a test of strength.
CrossFit Hero WOD DT is 5 Rounds for time of:
12 Deadlifts 105 lbs
9 hang power cleans
6 push jerks
It’s always been the hang power cleans in the CrossFit Hero Workout at 105 lbs that have gotten me.
Yesterday, I did this CrossFit workout with no expectations. Then I cut 7 minutes off my previous time. It gave me hope that all this work is doing something because most of the time I feel like I’m wasting my time.
After 3 1/2 years of doing CrossFit, it’s rare when you PR it seems. But yesterday I did. And it was a PR that meant something.
Memorial Day weekend is a very special weekend in the CrossFit community. It’s a weekend where almost all CrossFit gyms program the CrossFit Hero Workout Murph, in honor of Lt. Michael Murphy, who died protecting our freedom.
The CrossFit Hero Workout Murph is:
Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile
Wearing a weight vest (20 lbs men, 14 lbs women)
It’s a test of endurance and mental fortitude.
This year was the first year I did it alone at home. I did it early in the morning before it got hot, and it felt special being alone, as if it meant more to honor Murph’s sacrifice for us.
This is one of my all time favorite workouts. It was the first one I ever did when I first took a CrossFit class, and I still remember how I couldn’t move afterwards. I’ve done Murph now a dozen times and will do it again probably another dozen. It never gets old; it’s always challenging; it’s the least we can do to honor such a hero.
Two days ago, I did a CrossFit Hero Workout called Coe, a seemingly simple CrossFit WOD from looking at it:
Ten rounds of
10 thrusters at 65 lbs for women (95 for men)
10 ring push-ups
I finished in under 20 minutes, which is short for a CrossFit Hero Workout and didn’t think much about it — until the next day when every time I went to lift my arms over my head, it hurt.
That same day, I decided to do Flight Simulator, a Crossfit Notable workout that involves jumping a bazillion double unders. I didn’t think much about this either — until the next day and my right calf was seized up again.
Incredibly, this didn’t bother me. What bothered me was the next day when my shoulders were still sore and my right calf was even worse. It was at this moment I got completely fed up.
I can’t run. I can’t jump. And I can’t do a bazillion reps without thinking about it first. This is what is bothering me. Everything I do from now on has to be strategically planned. God, this sucks.
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010, by an improvised explosive device in Afghanistan.
His CrossFit Hero WOD is:
10 rounds for time of:
Sprint 100 meters
Sprint 100 meters
Rest 30 seconds
There’s nothing quite like CrossFit body weight workouts. They don’t require as much concentration as workouts with a barbell or even dumbbells. They are usually just mindless grinder once you get going.
DT is a hero Workout by CrossFit that honors soldiers who have given their lives for this great nation. DT is also known as one of the hardest CrossFit workouts since it involves heavy weights.
CROSSFIT DT HERO WOD:
5 Rounds for time:
9 hang power cleans
6 push jerks
Weight is 155 lb for guys and 105 for the ladies.
I PR’ed this workout (hit a personal record) by 2 minutes — only the 2nd time I’ve been strong enough to do 105 lbs. It was good, but it probably could have been better. I will add this one to my list of tests to do periodically. I like DT because it does challenge me as heavy weights is not my strong suit.
I also got some nice bruises when the hang power cleans got a bit too heavy!
I also did deadlifts for my strength since DT has deadlifts in them. It was a good combination to start off the week!