May 10, 2019
“McGhee”
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Complete as many rounds in 30 minutes as you can of:
- 5 Deadlifts (275/185)
- 13 Push-ups
- 9 Box jumps (24/20)
May 9, 2019
Strength
1)Back Squat
- Build to a heavy 5 @ 20X1
- Drop 10% and do 2 sets of 5 @ 20X1
2A) Weighted Step Ups
2B) Single Leg Box Jump (jump off one leg, land on two)
Conditioning
2 Rounds
Complete as many rounds as possible in 1:00:
- 10 Jumping Lunges
- 10 Burpees
Rest 1:00
Complete as many reps as possible in 1:00:
Rest 1:00
May 8, 2019
Strength
Every 1:30 for 8 rounds:
Position 1>2>3. :02 pause in the receiving position.
Conditioning
3 Rounds
Complete as many rounds as possible in 3:00:
- 8 Dumbbell Ground to Overhead (50/35 per hand)
- 6 Toes to Bar
- 40 Double Unders
May 7, 2019
Strength
1)Close Grip Bench Press
7/10 RPE. Same weight across all sets.
2A) Overhead Dumbbell Press
2B) Supinated Grip Bent Over Barbell Row
Conditioning
For time:
- 30/25 Calories
- 50m Forward Crawl
- 30/25 Calories
6:00 time cap
May 6, 2019
Conditioning
Working in teams of 3, each athlete starts at a station. Rotate once all athletes have finished their prescribed work. Complete as many rounds as possible in 25:00:
- Station 1: 200m run
- Station 2: 20m Farmer’s Carry (200/130 per hand)
- Station 3: 20 Abmat Sit Ups
