Tuesday, 7/7/2020

“Underground” 100 double unders 50 sit ups 25 hand release push ups 80 double unders 40 sit ups 20 hrpu 60 double unders 30 sit ups 15 hrpu 40 double unders 20 sit ups 10 hrpu 20 double unders 10 sit ups 5 hrpu Every 3 minutes, starting at 0:00 12 calories on bike or 15 row/skierg 30 minute time...

Sunday, 7/5/2020

A. “MURPH” B. “The Fire Chief” Every 3 minutes (for 6 Rounds) in 18 minutes6 Burpees18 Dumbbell Snatches (50/35 lb)7 Toes-to-Bars9 Goblet Squats (50/35 lb) Background: This hero workout is dedicated to the 9 Charleston, SC firefighters who lost their lives on June 18, 2007, fighting the Charleston Sofa Super Store fire. It was the deadliest firefighter disaster in the United States after the September 11, 2001 attacks. The fallen:Captain Louis Mulkey⁣Captain Mike Benke⁣Firefighter Melvin Champaign⁣Captain Billy Hutchinson⁣Engineer Brad Baity⁣Firefighter Earl Drayton⁣Engineer Mark Kelsey⁣Engineer Michael French⁣Firefighter Brandon Thompson⁣ This workout was designed by Coach Heather Black @heatherblackfit after being asked by retired Charleston FD Captain John Cole @ladderonecaptain to commemorate the memory of The ‘Charleston 9’. The rep scheme symbolizes the date of the Charleston Sofa Super Store fire (6/18/07) and the 9 firefighters who...