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“The Beast”


Memorial WOD for Michael McCoppin

2.7K 76
  • Buy-In: 2,008 meter Row
  • Then, AMRAP in 20 minutes:
  • 7 Deadlifts (185/135 lb)
  • 3 Back Squats (185/135 lb)
  • 10 Box Jumps (24/20 in)
  • 37 AbMat Sit-Ups
  • Cash-Out: 2,020 meter Row

With a running clock, start with a 2,008 meter Row. Then perform the 20-minute AMRAP portion of the workout (Use a single barbell. Take the back squats from the ground (no rack)). Then complete a 2,020 meter Row.

Score is the total time it takes to complete all of the work, plus the total number of rounds and repetitions completed in the AMRAP.

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namesake photo

Background: This memorial workout is dedicated to Michael “The Beast” McCoppin who passed away on January 8, 2020, at his residence.

This workout was designed and submitted to us by Eddie Pavlick @ep8311, strength and conditioning coach and one of Michael’s best friends. In his submission, Eddie wrote:

“[Michael] served for the United States Army beginning October of 2008. He was injured during combat operations transporting missiles. Dealing with health issues from his injuries was a very serious battle of its own. Michael was loved by all who crossed his path. He was someone who could always make you laugh and have you feel like you were family.”

After we reached out to Eddie, he also told us: “The 2008 meter row was the year he joined the US Army, the 7 was because he was born in July, the 3 is for the 3rd of July, (Mikes Bday) 10 is for the month of October, (the month he went to the US Army) the 37 is for Mikes Age (born in 1982 but wanted to incorporate how old he was instead) and finally 2020 meter row is for the year he passed away. The workout is a grind. It symbolizes the beauty and the struggle in life. You start out with a row, then go into deadlifts (who doesn’t love deadlift?) then things get interesting… That weight comes off the floor and gets racked on your back for Back Squats. (Like you are carrying the weight of the world on your shoulders.) The Box Jumps are to symbolize the hard work and dedication of Bootcamp and being a member of the Armed Forces.

The 37 Ab May sit-ups seem like they would be a break, but they can be the toughest part of the workout after a few rounds… (Symbolizing the grind of everyday life, making it to 37 years) Then finally after 20 minutes of the AMRAP, we cap things off with a 2020 meter row. The Buy-In and the Cash-Out rows symbolize specific year events but also represent from the date of his sacrifice for our freedom, he struggled and had to fight more of a war back home, than while away at war. We never really know what war someone is fighting inside themselves. No matter the help we offer or the attempts at being there for the person… In the end, the person still has to fight these battles.”

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