CrossFit CMX Athletics Hero WOD
- For Time
- 10 Devil Presses (2x50/35 lb)
- 7 Burpee to Deadlift (315/205 lb)
- 41 Strict Pull-Ups
- 41 Strict Toes-to-Bars
- 11 Devil Presses (2x50/35 lb)
- 17 Dumbbell Burpee Box Step-Ups (2x50/35 lb, 24/20 in)
- 2,004 meter Run
With a running clock, as fast as possible complete the prescribed work in the order written.
Score is the time on the clock when the Run is completed.
About the wod
Background: This workout is dedicated to Lance Cpl. Michael W. Hanks, 22, who was killed on November 17, 2004, during enemy action in Iraq’s Anbar province. He was assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force.
Born on October 7, 1982, Hanks had served one tour of duty in Iraq and was commended for saving the life of an Iraqi civilian. He signed up for a second tour in June and was set to come home just after the new year, according to his family.
He received the Silver Star (Posthumously) for conspicuous gallantry and intrepidity in action against the enemy while serving as Fire Team Leader, 1st Platoon, Lima Company, Third Battalion, First Marine Regiment, Regimental Combat Team 1, FIRST Marine Division, U.S. Marine Corps Forces, Central Command, in support of Operation IRAQI FREEDOM II from 8 to 17 November 2004.
The workout was designed by Craig Hoolahan, owner of CrossFit CMX Athletics @crossfitcmxathletics (Gibsonia, PA, USA) after a close friend who served with Lance Cpl. Hanks asked him to help create a tribute. The name of the workout references an inside joke for Hanks and his friends about a car he once bought and wrecked.
The rep scheme and movements signify:
– 10-7-41-41 reps for his birthday on October 7, 1982
– 11-17-2004 for the day when he was killed in action
– Devil Presses because the Marines are widely known as Devil Dogs
– Burpees for Marines being constantly down and up, while in training and in battle
– Strict Pull-Ups and Toes-to-Bars for the two movements that require pure strength Marines posses
– Deadlifts to test the athletes mental strength while taxing their overall strength
– Dumbbell Box Step-Ups to simulate conditions of climbing rocks and boulders while carrying gear
– Run as the last piece of the workout to allow the athlete to take the time to reflect upon the work they’ve just complete in honor of an amazing Marine.