- For Time
- 400 meter Run
- 50 Wall Ball Shots (20/14 lb)
- 50 Pull-Ups
- 50 Sumo Deadlift High-Pulls (75/55 lb)
- 400 meter Run
- 25 Wall Ball Shots (20/14 lb)
- 25 Pull-Ups
- 25 Sumo Deadlift High-Pulls (75/55 lb)
- 400 meter Run
- 15 Wall Ball Shots (20/14 lb)
- 15 Pull-Ups
- 15 Sumo Deadlift High-Pulls (75/55 lb)
Background: This workout is dedicated to Navy Chief Special Warfare Operator (SEAL) Michael E. Koch who died on February 4, 2008, while serving during Operation Iraqi Freedom.
Koch, 29, of State College, PA; assigned to East Coast-based SEAL team; died Feb. 4, from wounds sustained from small-arms fire during combat operations in Balad, Iraq. Also killed was Chief Special Warfare Operator (SEAL) Nathan H. Hardy.
Koch is survived by his fiancee, his parents, and a brother and sister. Michael’s brother, Matthew, served in the Navy for four years and also worked as a private contractor in Iraq. He flew back with Michael’s body. Their father was a 20 year veteran in the Air Force and also worked as a contractor in Iraq and Afghanistan.
This workout was designed by one of Michael Koch’s close friends who chose to remain anonymous.
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