Bodyweight Workouts to Build Incredible Endurance for CrossFit (Scaled Options Included)

HERO WOD – TERRY

For Time

• 1 mile Run
• 100 Push-Ups
• 100 meter Bear Crawl
• 1 mile Run
• 100 meter Bear Crawl
• 100 Push-Ups
• 1 mile Run

Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.

“Terry” was first posted on crossfit.com as the workout of the day for February 28, 2016 (160228).

Crossfit Bodyweight Workouts – Murph 

For time:

1 mile Run (1.6 km)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

This year’s most notorious Crossfit workout, mainly due to the outcome at the 2015 CrossFit Games, is actually a great test of fitness. Basic exercises, pull-ups, push-ups and squats combined with a high volume rep scheme and 2 miles (3.2 kilometers) of running. Murph is a Hero workout that honours Navy Lieutenant Michael Murphy who died in Afghanistan on June 28th, 2005. Crossfit boxes from all over the world, do Murph on Memorial Day weekend to pay tribute to the fallen soldiers.

Score: time it took you to complete all the reps.