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Friday Workouts of the Week – Hero Workouts

ThrustersWorkout

Have you ever looked for a workout to do on a day that you felt like doing something different from previous workouts of the week? Look no further. A friend of mine published a book that includes biographies of 100 heroes in the military, special ops, police, and firefighting professions who paid the ultimate sacrifice defending us at home and abroad. Each biography has a dedicated workout for you to try in honor of that fallen warrior.

Check out the Hero Workouts – 100 Workouts Dedicated to Fall Soldiers and Warriors if you like fast paced CrossFit style workouts. Even if you do not like this type of training, you will have a hundred biographies about these warrior's lives to be remembered for eternity.

Here are some of my favorites from the book to add to the Friday Workout of the Day:

Easily one of the most popular Hero Workouts is the Murph – named after LT Michael Murphy. This Memorial Day challenge workout consists of

Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

*Get the repetitions anyway you can – (Max rep set, pyramids, or steady sub max supersets)
Another favorite is "Daniel" named in honor of Sergeant First Class Daniel Crabtree – Army Special Forces.

50 pullups
run 400m
21 Thrusters (95lbs)
run 800m
21 Thrusters (95 lbs)
run 400m
50 pullups

There are groups in the biographies too. "The Seven" Workout is named in honor of the seven CIA officers killed in operations in Afghanistan, who were Harold Brown, Elizabeth Hanson, Darren Labonte, Jennifer Matthews, Dane Paresi, Scott Roberson, Jeremy Wise. The Seven Workout consists of:

Repeat 7 times
7 Handstand Pushups
7 Thrusters (135 lbs)
7 Knee to elbows
7 dead lifts 245 lbs
7 Burpees
7 KB swings (2 pood - 72 pounds)
7 Pullups

If you need a reason not to skip leg day, try the workout named for Captain Jennifer Moreno.  The Jenny is a workout where you do 

As Many Rounds As Possible (AMRAP) in 20 minutes:

Repeat for 20 minutes
20 overhead squats (45 lbs)
20 back squats (45 lbs)
Run 400m

This is a book that will help you remember these brave heroes and perhaps make you work a little harder while you do something in honor of their life and sacrifice.

Full Disclosure – I linked the author to my publisher, wrote the foreword, but make nothing off the sale of this book. In fact, the author of The Hero Workouts, Carter Henry (USN), donates all the profits to the Special Operations Warrior Foundation.

Mountain View

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

Latest Fitness Books: Navy SEAL Weight Training and Tactical Fitness