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Unique hero — December 7, 2017

Unique hero

3 forward rolls
5 wall climbs
7 toes to bar
9 box jumps (30/24)
7 rounds for time

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace.

Remembering a young heroine — September 12, 2017

Remembering a young heroine

10 rounds for time of:
30 double-unders
15 pullups
30 squats
100m sprint
rest 2:00

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.


31 Heroes — August 7, 2017

31 Heroes

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

with a partner:
8 thrusters (155/105)
6 rope climbs
11 box jumps (30/24)
amrap 31 minutes

Partner 1 runs 400m with a sandbag while partner 2 begins the triplet. When the runner returns, they switch jobs, picking up where partner 2 left off in the triplet.

For more information on the 31 Heroes project, click here.

Deceptively simple — July 25, 2017
Hero Thursday — June 1, 2017

Hero Thursday

12 deadlifts (155/105)
9 hang power cleans (155/105)
6 push jerks (155/105)
5 rounds for time

use one bar for the entire workout

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

compare to 7/27/16

Shoulder a hero’s burden — May 10, 2017

Shoulder a hero’s burden

21 OHS (95/65)
42 pullups
15 OHS
30 pullups
18 pullups

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

Murph prep Saturday — April 1, 2017

Murph prep Saturday

With the fate of the Murph event having been decided by the victor of the Open, we now begin Murph Prep Saturdays! Can’t know how you’ve improved if you don’t know where you start…

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

A little hero to start your week — January 23, 2017
The power of seven — December 14, 2016

The power of seven

The Seven
Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/165 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood/1.5
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Veterans tribute — November 12, 2016