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Hero WOD Luke: How to Tackle This Grueling Tribute Workout
Hero WOD “Luke” is dedicated to Marine Staff Sgt. Leon H. Lucas Jr., who made the ultimate sacrifice on August 1, 2011, in Helmand Province, Afghanistan. He was killed by an enemy grenade during combat operations in the upper Gereshk Valley while serving with the 3rd Battalion, 4th Marine Regiment. Lucas was 32 years old, from Wilson, North Carolina, and is survived by his wife Mary and three sons.
CrossFit Hero Workout: Murph
Honor Navy Lieutenant Michael P. Murphy with the Murph Hero WOD. Learn how to perform the workout with scaling options for RX, intermediate, and beginner levels.
CrossFit Hero WOD: Jack
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.
Hero WOD: Three Wise Men
The CrossFit Hero workout "Three Wise Men" is a tribute to the Wise brothers, all of whom served in the military. The workout is divided into three segments, each named after one of the brothers: Jeremy, Ben, and Beau Wise. It’s designed to test your strength, stamina, and mental fortitude.
Hero Workout: DT
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Hero Workout: Badger
Badger
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA, who was killed in Iraq on December 11, 2007.
Hero Workout: Gator
U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.
Hero Workout: Marston
Marston. Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.
Murph HERO Workout
Every month, we honor men and women who have given their lives defending our country and our communities. Every Memorial Day at 9 AM, our workout of the day (WOD) is called “Murph.” Murph is named after Michael Patrick Murphy. Officer Murphy was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan.