“Mark & Dennis”
CrossFit Zeewolde Hero WOD
- 8 Rounds for Time (with a Partner)
- 4 Box Jumps (each) (34/28 in, switch every rep)
- 18 Deadlifts (245/170 lb) / Hang Hold*
- 7 Synchronized Bar Facing Burpees
- 36 Wall Ball Shots (20/14 lb, switch every 6 reps)
- * While one athlete performs the Deadlift, the other hangs from the Pull-Up Bar. Switch as necessary.
- Time Cap: 40 minutes
On a 40-minute clock, perform 8 rounds of the prescribed work in the order written as fast as possible (“For Time“). For every round, both athletes must complete 4 Box Jumps, switching after every rep. Then, Partners will accumulate 18 Deadlifts while the non-working partner hangs from the Pull-Up Bar (switch as necessary). Then, athletes must complete 7 Synchronized Bar Facing Burpees. Finally, perform 36 Wall Ball Shots (switch every 6 repetitions).
Note that the total number of repetitions for the Box Jumps is 8 (4 each). For each of the other movements, the total number of repetitions is as written: 18, 7, 36 (partners divide the work).
Score is the time on the clock when the last round of the Wall Ball Shots is completed, or total number of rounds and repetitions completed before the 40-minute clock stops.
Tips and Strategy
This WOD is designed to keep you moving for a long period of time. Keep a consistent pace on this workout and keep the transitions between exercises short. Try to exploit each other’s strong points and divide the Deadlifts as necessary. Go unbroken on the Wall Ball Shots.
8 Rounds for Time
4 Box Jumps (30/24 in, switch every rep)
18 Deadlifts (187/132 lb) / Hang Hold*
7 Synchronized Bar Facing Burpees
36 Wall Ball Shots (20/14 lb, switch every 6 reps)
8 Rounds for Time
4 Box Jumps (24/20 in, switch every rep)
18 Deadlifts (132/95 lb) / Hang Hold*
7 Synchronized Burpees
36 Wall Ball Shots (14/7 lb, switch every 6 reps)
About the wod
Background: This hero workout is dedicated to Private First Class Mark Schouwink, and 1st Lieutenant Dennis van Uhm, both of the 45th Armoured Infantry Battalion (Ermelo), Netherlands Royal Army, who were killed by an improvised explosive device on April 18, 2008, at 07:36 local time, during a peace mission in Uruzgan, Afghanistan.
This workout was designed by Marcel Noordegraaf from CrossFit Zeewolde @crossfitzeewolde (Zeewolde, Netherlands), who was a colleague of Mark & Dennis’ and was also deployed to Afghanistan at the time of their death.
A lot of the guys from Mark & Dennis’ unit got a tattoo with the date of 2008 April 18 and time 07:36 to honor them. For that reason, the workout’s rep scheme used this date and time.
This Workout was first performed on April 18, 2019, at CrossFit Zeewolde. This was a special day because Mark and Dennis’ former company held a memorial for them in the early morning. After that, they all came to CrossFit Zeewolde to perform this special Hero Buddy WOD for the first time. A lot of boxes in The Netherlands joined and programmed this Hero WOD on that specific day. Now every year, this WOD will be performed on April 18 at CrossFit Zeewolde, joined by a lot of other boxes from The Netherlands.