This weekend will be our hero weekend. On Saturday, Sunday and Monday we will do a workout honoring a fallen hero.

Saturday: White – 5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plate, 45/35 lbs
Run, 400 m
U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

Sunday (at the gym, no track WOD): Griff – For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Griffin was on patrol in central Baghdad when his vehicle encountered a roadside bomb and he was killed. 4/3/2008

Monday: Murph – For time:
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
Murphy was killed on June 28, 2005 after he left his cover position and went to a clearing away from the mountains, exposing himself to a hail of gunfire in order to get a clear signal to contact his Headquarters for relaying the dire situation and requesting immediate support for his team. He dropped the satellite phone after being shot multiple times but picked the phone back up and finished the call, while continuing getting shot upon he even signed off saying, “Thank You”, then continued fighting from his exposed position until he died from his wounds.