Saturday 5/13/2023
Hero Workout “McGhee” As many rounds and reps in 30 minutes of:
13 Push-Ups
♀ 185# barbell, 20” box ♂ 275# barbell, 24” box
*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.
Scaling:
Reduce deadlift weight, modify push ups to kneeling or elevated. Reduce height of the box jump
Accessory:
3x12 Banded abduction
SPP:
Specific physical preparedness
For fitness: Train a weaknesses
For certain goal: Focus on a particular movement or physical area
For a sport: Add in certain skills/movements that better prepare you for upcoming competition