Hero WODs - Friday, June 24th, 2022
Hero WODs
We have a number of new members who might not know why we have Hero WODs in CrossFit, or how they differ from other benchmark named workouts like, Fran, Jackie, Diane, Grace, etc.
Hero WOD workouts for named after men and women, who have lost their lives in service. These are some of the most intense workouts in CrossFit by design, as they’re a way we honour the life of those that they’re named after. The most well known Hero WOD being Murph.
Today’s workout is a newer Hero WOD that Dave Castro recently posted about a few weeks ago.
Here’s what Dave Castro had to say a couple weeks ago. As well as an excerpt from his obituary:
This Saturday is 1 year since Zach Miller passed away from cancer while on active duty. If you need a workout for the weekend hit this one up. Over the years Greg and I created a number of Hero workouts, a handful for Heros I worked with .
I didn’t serve with Zach but I was an instructor when he went through BUD/S.
Consider this now an official @crossfit Hero WOD.
Navy Special Warfare Operator Chief Petty Officer (SEAL) Zackary Wilson Miller II Chief Special Warfare Operator Zackary Wilson Miller II, 39, born September 5th, 1981 in St. Augustine, FL succumbed to his brief battle against cancer June 4, 2021 in Virginia Beach, VA with his family, closest loved ones, and teammates by his side. He was assigned to an East Coast based Naval Special Warfare Unit. Zack spent the majority of his childhood in Columbus, GA and moved to Mobile, AL with his family when he was 12 years old. He graduated from McGill-Toolen Catholic High School in 2000, where he played baseball, basketball, and football; he was the captain of the football team. Zack was awarded a scholarship to play football at Millsaps College in Jackson, MS before transferring to the University of Alabama in Tuscaloosa, AL where he graduated with a bachelor's degree in Political Science in 2004.
Friday, June 24th, 2022
Focus:
Weighted Strict Pull Ups
3 sets
5 - 7 Reps
Between each set super set with 5 - 7 reps
KB Swings (set 1)
Push Ups (set 2)
Wall Balls (set 3)
WOD:
Hero WOD ILL Mill (New Hero WOD posted by Dave Castro recently)
5 Rounds for Time
500m Row
20 KB Swings 32/24
20 Push Ups
20 Wall Balls 20/14
20 Pull Ups
Check back each night at 8pm for the next days WOD .
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