PSKC CrossFit – CrossFit


Warm-up (No Measure)

Rotate between the two movements:

1. 5×3 Strict Pull-Ups (banded) (ring rows)

2. 5×5 Deadlift (This is not for weight, just to warmup to the weight to use for workout)


RUNYAN (AMRAP – Rounds and Reps)


21 Bar Over Burpees (Burpees)

7 Deadlifts (1.5 your body weight) (body weight) (.5 of body weight)

10 Pull-ups (jumping) (ring rows)
This Hero WOD is in memory of 1LT Michael Runyan, Killed in Action (KIA) on July 21 2010 – it was created by his friend, Zach Carter of Molon Labe CrossFit (Macedonia, OH).

“1LT Michael L. Runyan was on his first deployment to Iraq with the 25th Infantry Division when his convoy was hit by an IED. 1LT Runyan was the only casualty. Michael was my best friend and as close to me as a brother, like a brother to my two brothers, and like a son to my parents. He attended Xavier University and went through the ROTC program to become a second lieutenant upon commissioning in May 2008. After already having a 5k run in his honor done on the Sunday of Memorial Day weekend, I wanted to create a workout to honor him on the day of his passing which just so happens to also be my birthday. The movements are made to reflect Michael’s personality: the grunt work to do burpees, the strength to do the deadlifts, and his love to do pull-ups. The rep scheme reflects the day he passed 21 July 2010 and the time of 24 minutes reflects his age at the time of his passing.”

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