Friday March 30, 2018

***Here we go again! R.E.D Friday (Remember Everyone Deployed), for the next several weeks leading up to Memorial Day Murph every Friday we will be honoring our heroes with a CrossFit hero workout.***

Mike “Dork” Kennedy made the ultimate sacrifice March 26, 2014 working as a Boston firefighter he responded to a fire in a brownstone downtown. Mike and his partner Lt. Ed Walsh were the first into the building to attack the fire, unfortunately they never made it back out. Mike was a former marine serving his country before serving the city of Boston as a firefighter. He was also CrossFit coach and a popular member of the CrossFit community. Mike liked to lift heavy and enjoyed “punishing” his classes with burpees, this workout was made for him. Lift heavy, push hard!

1) Accessory Work:

a) 3x:40 sec (total) Low Ring Plank Hold

b) 3x 20 Hollow Rocks

c) 3x 10 each arm Single Arm DB Strict Press

d) 3x 500/400m Row

2) “Dork”

For time:

33 Back Squats (225/155)

15 Burpees

33 Deadlifts (225/155)

15 Burpees

33 KB Swings (70/53)

15 Burpees

*17 mins