At Firewall Workout:
2 Rounds For Time:
12 Thrusters (115/75 lb)
12 Power Snatches (115/75 lb)
12 Push Jerks (115/75 lb)
12 Hang Squat Cleans (115/75 lb)
12 Overhead Squats (115/75 lb)
Background: 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 designed by coach Rudy Nielsen of Outlaw CrossFit @outlawcrossfit (Alexandria, VA, USA), who first posted the workout on his “The Outlaw Way” @theoutlawway 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.”
At Home Workout:
:30 Jumping Jacks
:30 Mountain Climbers
1:00 Inch Worms
1:00 Alternating Dynamic Pigeon
1:00 Quad Pull into Lunge with Reach up and back to the front leg side
:45 Heel Pumps
200m Run or 100 Single Unders
5 Tempo Air Squats (:05 descent, :02 pause at bottom)
10 Regular Air Squats
8 Walking Lunges
“At Home Loredo”
6 Rounds For Time:
400m Run OR 200-400 Single Unders
24 Air Squats
24 Walking Lunges
STIM: Earn your turkey!!! If the weather is decent or you have access to a treadmill, stick with a 400m run. If not, pick a number between 200-400 single unders you think will take you around 2:00 to complete (even under fatigue). If you don’t have access to a jump rope, perform 100 lateral jumps over a DB each round (should take you around 2:00, adjust reps if needed). Be sure your form stays in tact as the workout progresses and fatigue sets in. Prioritize consistent range of your squat rather than speed. Prioritize gently tapping the back knee to the ground in your lunge rather than speed. Prioritize your chest continually touching a target on your push-ups with tight elbows rather than speed.