Hero Workout #1

Today our two firebreathers, Doc Baker and Trigg honored one of our fallen comrades with a Hero Workout. It was the favorite workout of Navy Lieutenant Michael Murphy. LT Murphy was killed during operations with his Seal Team in Afghanistan. LT Murphy was posthumously awarded the Medal of Honor for his actions that day.

"Murph"

Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

Break up the pull ups, push ups and squats as necessary. If you have Body Armor or a 20-lb weight vest, wear it.

Trigg - 41:40
Doc Baker - 41:41

Impressive work gentlemen!!!


Everyone else got their run on today.

As many rounds as possible in 20 minutes of:

200 meter run
Add one push up each round (1, 2, 3, 4, 5...)

Rob - 19 rounds
Rodriguez - 16 rounds
Dressen - 14 rounds
Colleen - 13 rounds
Julie T. - 12 rounds
Kyeong Chu - 8 rounds (1, 2, 3, 4, 1, 2, 3, 4)

Way to go everyone...!!!


Colleen and Rob getting their warm up on...


Trigg and Doc Baker getting after the pull ups in their body armor...


Rodriguez and Julie pushing as Rob catches them...


Colleen working to get stronger at the bottom of the push up...


Kyeong Chu pushes for all she's worth...


Doc and Trigg suffered through this whole workout together. They could have been competitive and tried to out do the other one but they were cheering each other on the whole way. Way to go guys...!!!


Dressen suffering through his last workout with us. Tomorrow he is off to Fort Benning and his very first "Ranger Burger"...

Good luck Dressen...!!!