Gym Workout: Hero Workout!

Workout: McGhee – In honor of US Army Ranger, Corporal Ryan C. McGhee, 21, who was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with the 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 SC, his mother Sherrie Battle McGhee, and his brother Zachary.

“Mcghee”
For deadlift weight, use a relatively heavy weight up to 275 pounds (use a weight with which you could go unbroken when fresh).

AMRAP-30 (as many reps as possible in 30 mins of):
– 5 Deadlifts (Click for perfect form demo)
– 13 Push-Ups
– 9 Box Jumps

At Home Workout

AMRAP-30 (as many reps as possible in 30 mins):

– 9 HSPUs (alternative: Pike-box hspu, use a bench or table if no box)
– 11 Toes to bar (alternative: hanging knee raises, or V-Ups if no bar)
– 9 1-handed push-ups (alternative: Capping push-ups)
– 11 Toes-to-Bars (alternative: hanging knee raises / V-ups)