Wednesday, November 5, 2014

Veteran's Day Week Challenge!

Veteran's Day Week of Honor workouts. In honor of these heroes and their brothers I offer a week of honor. If not for you how about for them? 

Start of with the classic: "Murph"

Day 2: "Winters"

"Winters" Named after Lancaster native and of "Band of Brother" fame Maj. Dick Winters. 

4 rounds in weighted vest: 
800m run
21 burpees
10 pull ups
5 handstand push-ups 

Day3: "Zembiac" aka the Lion of Fallujah. "
"Be a man of principle. Fight for what you believe in. Keep your word. Live with integrity. Be brave. Believe in something bigger than yourself. Serve your country. Teach. Mentor. Give something back to society. Lead from the front. Conquer your fears. Be a good friend. Be humble and be self-confident. Appreciate your friends and family. Be a leader and not a follower. Be valorous on the field of battle. And take responsibility for your actions. Never forget those that were killed. And never let rest those that killed them."
5 rounds
11 Back squats 185lbs
7 strict burpee pull-ups
400m run

Day 4: "Eric"

Eric Jones Was killed in Afghanistan 2009. He was the best friend of my my good friend and college roommate. He is the in inspiration for CFC. We have successfully raised over $5,700 in his name. 

10 rounds for time:
50 jump rope double unders (150 single unders) 
25 abmat sit ups
10 Santanasties* 20 lb ball

*= jumping burpee ball slam begin with a wall ball on the floor. Pick it up to overhead in any fashion you see fit, at the top, jump and bring the ball down to the ground in a slam ball motion. Perform a burpee with hands on the ball (no jump required)and repeat.

And dare I utter the word that carries such fear: KALSU!!!!!!!!!!!

Day 5: "Kalsu"

Every minute on the minute perform 5 burpees, then use the rest of the min to perform as many 135lbs thrusters as possible. Repeat until 100 thrusters are rep'd. 

James Robert "Bob" Kalsu (April 13, 1945 – July 21, 1970) was an All-American tackle at the University of Oklahoma and an eighth-round draft pick by the Buffalo Billsof the American Football League in 1968.
Kalsu was a starting guard in 1968. He played the entire season and was the Bills' team rookie-of-the-year.[1] Following the 1968 season, to satisfy his Reserve Officers' Training Corps (ROTC) obligation, he entered the Army as a Second Lieutenant and arrived in Vietnam in November 1969 as part of the 101st Airborne Division. He was killed in action on July 21, 1970 when his unit came under enemy mortar fire at FSB Ripcord near theA Shau Valley.

1 comment: