Hero Workout

Workout: Tommy Mac – In honor of Sgt. Thomas R. MacPherson, 26, who was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire. MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan. He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.

“Tommy Mac”
For weights, Rx recommendation is moderate / light weight up to 115 lb (men), 75 lb (women)

2 Rounds for time (as fast as possible)
– 12 Burpees
– 12 Thrusters
– 12 Burpees
– 12 Power Snatches
– 12 Burpees
– 12 Push Jerks
– 12 Burpees
– 12 Hang Squat Cleans
– 12 Burpees
– 12 Overhead Squats

At Home Workout

3 Rounds for time (as fast as possible)
– 21 One-arm push-ups, Right Arm (alternative clapping push-ups from feet or knees, keep back straight)
– 21 L Pull-ups (alternative: regular, or jumping pull-ups)
– 21 One-arm push-ups, Left Arm (alternative clapping push-ups from feet or knees, keep back straight)
– 21 L Pull-ups (alternative: regular, or jumping pull-ups)