121205

To celebrate and honor our military family and friends, and as a challenge for us, we kick off the first workouts of 'Heroes Week'. We had options. One we'd seen many times before, and one brand new Hero workout.

'Michael'
3 rounds:
800 meter run
50 Back extensions
50 Sit-ups

Tammy- 28:18
Derrick- 22:53
Kathryn- 24:26
Holley- 31:28
Teresa- 27:34
Sharon- 36:12
John M- 'Mike' 17:00

'Roy'
5 rounds:
225 pound Deadlift, 15 reps
20 Box jumps, 24"/20"
25 Pull-ups

Kelli- 75  28:30
Erin- 95  27:26
Todd- Rx  24:59
John- 135  20:59
Dave- 135  32:12
Shannon- (4) 75  26:45
Heather- (3) 75  16:28
T- 135  22:30

Great workouts everyone. Super strong effort Matt Manghum, mashing 'Michael', and 'Roy' into one long grind that lasted 44:45. Outstanding. Good job Matt, you are an animal, and you will make us proud by cruising Dive School.

'Michael' is named in honor of  U.S. Navy SEAL Michael McGreevy, who was killed in Afghanistan on June 28, 2005.

'Roy' is named for U.S. Marine Corp Sergeant Michael Roy, who was also killed in Afghanistan on July 8, 2009.

We are thankful for men of this caliber who are willing to make the ultimate sacrifice for our country. This is why it's an honor to celebrate their lives with these workouts. Nothing is as motivating.

CFSF