Friday 01.24.2020

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“No greater love than he who lays down his life for his friends.”

60 Minute AMRAP of
1 x Power Clean (185/135lbs)
2 x Front Squat (185/135lbs)
3 x Muscle-ups
4 x Handstand Push-ups
10 x Wallball Two-fers
15 x GHD Sit-ups
Row 250m


1. Warm-ups will be taking place in the upper area for most of the classes and will be detailed on the whiteboards there. Arriving early is encouraged for those who want extra time to prepare, as long as we have each subsequent class come together on the hour to kick off the training timeline of the day and begin warming up together.

2. The time domain of this Hero WOD will be offered according to the three options below. This will be adapted to and based upon the individual athlete’s fitness capacity, logistics of the class attendances, and time constraints for those with frenetic work and family schedules.
– 30 minutes (scaled 2)
– 45 minutes (scaled 1)
– 60 minutes (Rx)

2. Scale loads accordingly to facilitate both the Power Clean & Front Squat movements being performed on one barbell. Weight options for scaling will be 155/105lbs 135/95lbs, 115/85lbs, 95/65lbs, 75/55lbs, etc. (ie. no metal change plates for today).

3. Muscle-ups may be Ring or Bar Muscle-ups. Pull-ups and scaled Pull-up movements (there will be no dip component for scaled) will be at 2:1 for 6 reps per round.

4. Handstand Push-ups scaling will be 1:1 with modified range of motion HSPU, Stinkbug progressions, and DB Push Press.

5. Abmat Sit-up or range of motion scaling for GHD Sit-ups will be at 1:1 for today.

6. Wallball 2-fers at 10 reps will be scaled accordingly to traditional single squat per repetition Wallballs (normal style).

Post scores & ‘compare-to’ results to comments.

About Sgt. Sean Henry Miles:

Sean Henry Miles was born in New York, and though he was raised in Virginia, always considered himself a New Yorker.

Sean was the type of Marine that is the backbone of the military. He was the type of man that few men can be, but that most spend their lives trying to become. Self-sacrifice came second nature to Sean, and he spent his life not only knowing right and wrong, but defending and protecting his fellow man, all the way to the very end.

When his unit began to fall under attack Sean selflessly and instinctively exposed himself to enemy fire in order to preserve the lives of the Marines placed under his leadership and within his care.

Sean has made his mark in this world, in so many ways, and his memory and legacy live on in his family, his son, his friends, his fellow Marines, and even those who simply hear about the life that he led.

Sergeant Sean Miles was posthumously awarded the Bronze Star with V for Valor for his bravery and courage.

A Press Release reporting on Sgt Miles’ being killed in action:

Camp Lejeune Marine killed in Iraq

A Camp Lejeune Marine was killed in Iraq while conducting combat operations, the military said Wednesday.
Sgt. Sean H. Miles, 28, of Midlothian, Va., was killed in action Tuesday from small arms fire while conducting combat operations against enemy forces in Karmah, Iraq, 50 miles west of Baghdad, the Defense Department said.

Miles was assigned to 2nd Battalion, 2nd Marine Regiment, 2nd Marine Division, 2nd Marine Expeditionary Force. He was in his first tour in Iraq, his family said.

Miles’ grandmother, Lois Miles of Richmond, said the family was told Miles was killed when he went to the aid of one of his men who was lagging behind the rest of their unit.

“That’s exactly what he would do,” she told the Richmond Times-Dispatch for a story to be published Thursday. “He said he wasn’t going to lose any of his men.”

Sean Miles always wanted to be a Marine and enlisted after graduating from Clover Hill High School in suburban Richmond, where he played football, his grandmother said.

“He was a Marine from the top of his head to the soles of his feet,” she told the newspaper, adding that he was scheduled to return to Camp Lejeune next month.

Miles is survived by his parents, Michael and Deborah Miles of Richmond, his wife, Genevieve, and their son, Tyler.

Photographs Courtest of the Remembering Sgt. Sean H. Miles, USMC : Facebook Page

Link to the Facebook home page for Sgt. Miles may be found HERE.

Samy Daghir

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