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Hero workouts are tough, and they should be. This might just be one of the toughest we've seen. Rigid flexibility again allowed us to scale. Most people stopped at three miles, but we did have two guys get the full five. Everyone performed the PT in the gym, after each mile.

'Shawn'
5 mile run.
Run on 5:00 minute intervals, stopping to perform 50 Airsquats, and 50 Push-ups.

Taj- 84:20
Todd- (3)  44:50
Sharon- (3)  51:23
Casey- 86:26
Teresa- (3)  51:41
T- (3)  46:13
Candice- (8k row)  76:13
Wesley- 55:45
John- (3)  43:13

Great job everyone. Very good job Casey, and Taj. You guys stuck it out to the bitter end, even throwing in a set of Sit-ups for kicks- nice work Taj. A blister, and some serious chaffage resulted in a few other early outs.

Workouts like this one can be more challenging mentally than physically. Stay in the here and now. Don't look past where you're working at the moment. Thinking about the end only makes it seem farther away than it is. At prescription, this would be an epic workout with PT numbers going into the 500-700 range depending on running speed. Even seasoned CrossFitter's that love to run would find finishing under an hour a tall order. Someone was asking for a nice, long workout just the other day. Toyota.

This workout is named in honor of  U.S. Army Captain Shawn Hogan, assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne), who was killed on October 17, 2012.

We are eternally indebted, beyond grateful, for men of this caliber.

Thanks for another great day at CFSF.

CFSF