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Even for Hero workouts, this one was long. High volume. Add rain and things become cold, wet, and miserable.

'Hamilton'
Three rounds:
1000 meter row
50 push-ups
1000 meter run
50 pull-ups

Richard- 40:54
Abby- 59:56
Russell- 48:36
Casey- 62:61
Juan- 48:50
Kathryn- 55:25
Dave- 52:23
Matt- 49:47
Allie- 58:57
Eric- 49:47
Tammy- 55:56
Shannon- 1/2  37:38
Heather- 1/2  37:26
Lindsey- 1/2  28:52
John M- 1/2  28:52
Erin- 61:32
Derrick- 50:36
Eric 2- 1/2  28:06
Todd McK- 1/2  32:45

Great workout everyone. Way to hang tough. Super fast finish Richard, and OUTSTANDING session Erin Rice. Welcome to the torn hands club. Those are badges of honor that can only be earned, and they will heal tougher.

This session is named in honor of  U.S. Army Specialist Adam Hamilton, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st ID, who was killed on May 28, 2011 in Haji Raf, Afghanistan.

It is and will always be an honor to struggle through these Hero sessions. There is no better motivation.

To ease the bottleneck at the rowers, another option was on the table. 'Murph'. Good job stepping up.

'Murph'
One mile run
100 pull-ups
200 push-ups
300 squats
One mile run

Teresa- 48:13
Nate- 36:29
Katie- 1/2  30:45

Great job guys. The 'Murph' is another all time CFSF favorite. Good choice.

If you rolled at night and stuck it out through the rain, HOOYAH! Tough stuff makes us tougher.

Breakout!
CFSF