Pic and info courtesy of MOTF.
THE ALAN MCMURRAY MOTF FOUNDERS RUCK IS A 4.5 MILE RUCK DEDICATED TO HONORING OUR FALLEN BROTHERS & SISTERS WHO GAVE THE ULTIMATE SACRIFICE DURING THE WAR EFFORTS OF OPERATION IRAQI FREEDOM (OIF), OPERATION NEW DAWN (OND), OPERATION ENDURING FREEDOM (OEF), OPERATION INHERENT RESOLVE (OIR), AND OPERATION FREEDOM’S SENTINEL (OFS). THEIR WATCH IS OVER NOW SO WE CARRY THEIR WEIGHT UPON OUR BACKS AND CONTINUE ONWARD IN THEIR HONOR
We have a Joint Strike CrossFit team going, would love to have more!
For event info and ticket purchase, click on the above pic.
Pic courtesy of WODWell
2 Rounds For Time:
12 Thrusters (115/75)
12 Power Snatches (115/75)
12 Push Jerks (115/75)
12 Hang Squat Cleans (115/75)
12 Overhead Squats (115/75)
Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.
MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.
The “Tommy Mac” Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his “The Outlaw Way” blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:
“The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.”
Bar weight -> 95/65 -> 75/55 -> as needed
Scorpion Pose hold – 2X30 sec per side
Barbell Shoulder Stretch – 2 Min
Video courtesy of Mobility WOD