MarineWOD Memorial WOD
- AMRAP in 21 minutes
- 7 Burpees
- 11 Push-Ups
- 22 Kettlebell Swings (54/35 lb)
- Buy-in: 65 Sit-Ups
On a 21-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Score is the number of rounds and reps completed (including Sit-Ups) before the 21-minute clock stops.
Tips and Strategy
The greatest challenge of this workout is managing the muscular fatigue the athlete will endure with two back-to-back upper-body pushing movements: Burpees then Push-Ups. Use the hips and core as much as possible during the Burpees (save the arms!) and break the Push-Ups up into small sets from the beginning.
“Georgie” should be light and moderately fast. The Kettlebell Swings should be light enough to go unbroken for every round. The swings should also provide the athlete with enough upper-body recovery time so he/she can keep a strong pace during the Burpees and Push-Ups. Remember: The pace should increase as the clock ticks on, not decrease. Find a way to pick up the pace in the last few minutes of this Memorial WOD.
Scale the Push-Ups (see: Push-Up Scaling) so they can be done in small, but very fast sets. Scale the load for the Kettlebell Swings as needed so that they can be performed in one big set for every round.
21 Minute AMRAP
11 Knee Push-Ups
22 Kettlebell Swings (35/26 lb)
Buy-in: 65 Sit-Ups
About the wod
Background: This workout was originally posted on marinewod.com on April 9, 2017 and shared with WODwell by George’s sister, Jolene Taylor.
“My brother George didn’t work out much [before he passed away] due to his health. So I tried to just do something that he did when he was in the service that we remembered him talking about, which were the push ups and sit ups. He and I used to run as well… I always called him Georgie… He was the youngest of 3 kids, but most stubborn as far as he always did things his way which didn’t mean it was the best way or right way but usually meant it was the harder way and never doing things he didn’t want to do. He always wanted to be a Marine and joined the Marine Corps straight out of High School in 1984 to 1988. He was a type 1 diabetic. This was something he struggled with after getting out of the Marines till his death.
“George was taken at the young age [of 51]. Born 7-22-1965 and passed 12-25-2016. He lived by the motto “Once a Marine Always A Marine!” Anyone who knew Georgie knew he was most proud of his service as a Marine. No matter how bad his struggles were he never lost the pride of being in the Marine Corp. He loved serving his country and actually tried to rejoin the Marine Corp but due to his diabetes and health issues he wouldn’t be able to. You almost never saw him without wearing Marine Attire, especially his cap. Also anyone who knew him no matter from where or when or circumstance would always say how open and loving his personality was and his humor was loved by everyone and could make anyone and everyone laugh and come up with a imitation or hilarious saying on the drop of a hat. Georgie had a complete natural charm. Always smiling and thankful. I can hear him now saying “Thank yee” and I “persheate it” haha. Georgie had a military upbringing and so much like his father, carried the same name but Jr, so proud of being in the US Marine Corp and loved so much being around Veterans and listening to them. Our dad served in the Navy and then worked and retired as the deputy director for the Dept. of Veterans Affairs helping other veterans. Our Uncle was injured and shot in the head during D-Day and earned a purple heart.
“His family loves and misses him dearly. This WOD was created in hopes to bring a smile and honor his loving memory.” – Jolene Taylor (sister)