Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

40 Minute cutoff – Hero workouts are meant to be longer than usual, and mentally and physically challenging.  Try scaling # of pullups as opposed to using a band that makes it easy to do 25 per round on this one.  For example you would have a difficult time getting through this workout in less than 40 with the blue band, but could get through it with relative ease by using the green band – Reduce the # of pullups to 15 per round and stick with the blue band.

Recipe book for the Paleo Challenge can be found here – Paleo challengers please post recipes you like during the challenge for us to enjoy!

Read Mark Sisson’s 10 Reasons the Primal Blueprint works for him.

3 Rounds for time:

800m Run
50 Situps
50 Back extensions

*Compare to 041110, post times to comments*

Overhead squat 3×5, then:

“Randy” – 75 Power snatches (75/55) for time

Post loads and times to comments

“The Seven“

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
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.

*Compare times to crossfit.com mainsite times.  Scale rounds first, then weight on the bar if you need to*

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Upcoming Fundamentals Classes (6 small group classes plus 2 weeks of unlimited group classes):

Mon/Wed @ 6pm & Fri @ 5pm, starts April 26

Click here for details!

Complete as many rounds in 30 minutes as you can of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box

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.

Mon/Wed @ 6pm & Fri @ 5pm, starts April 12 – 3 SPOTS LEFT
Mon/Wed @ 6pm & Fri @ 5pm, starts April 26 – 4 SPOTS LEFT

Click here for details!

3 Rounds for time:
Run 800m
50 Back extensions
50 Situps

*Compare to 103109*

OR:

Make up Helen from Friday

3 Rounds for time:

800m Run
50 Back extensions
50 Situps

Happy Halloween Everyone, be safe!

1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run

For time. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Most athletes will do 1/2 Murph, which is 1 mile, 50 pullups, 100 pushups, 150 squats.