Introducing…the High Noon Hero WOD Series

Announcing to the official start of High Noon Hero WODs at CrossFit NYC every Saturday, beginning tomorrow, Saturday, December 3rd!

What is a Hero WOD?
Hero WODs are CrossFit workouts named for individuals who have given their lives in service to our nation or our allied nations.  These members of the military, law enforcement, and fire departments were CrossFitters who by their actions embodied the true spirit of a hero.  To ensure their spirit and inspiration never dies, the CrossFit Hero WODs were created.  These WODs are longer, harder, and heavier than your everyday WOD.

Why are we doing this?
Our goal is to push our limits.  These workouts are hard and designed to test not just your body, but your spirit.  You will be physically, mentally and emotionally challenged and we ask that you finish each workout that you start.  The time on the clock is secondary to the experience.  This is an opportunity to apply and test your fitness level, maybe challenge your fellow gym rats, but above all it will test your whole athletic potential.  Going beyond your limits is how you know where your limits are!  

Each WOD will be announced on the blog Thursdays so that you have the opportunity to join in each Saturday.

Okay really, why the @#$^* are we doing this?!
You have probably seen a bunch of us doing these WODs on Saturdays and wondered why we would bother.  It started as a way to go hard each weekend and push ourselves.  But as the weeks have passed, the e-mail chains got bigger and bigger, we realized what is important are the stories.  It is about telling the stories of these Heroes and creating our own stories.  When you’re finishing 400 Meters with a 45 lbs plate on your back during “Nutts” in the freezing cold, you know you can go a little faster when you think about how far these Heroes went and then remark on how far you have!   

Am I capable of this?
Yes!  Like any CrossFit workout, what’s most important is that you show up!  All fitness levels are welcome.  Be honest with your ability when you come in but recognize these are the workouts intended to push you to and beyond your limits.  They are supposed to hurt!  That said, scaling and movement substitutions will be provided by the coaches so everyone can participate. We’re not trying to scare anyone away.  In fact, the more people throw down the better!  We may even get some lunch after…

So we’ll see you Saturday at noon…

Come join us, kick some @$$, sweat, suffer, honor, remember, and repeat.

–High Noon Hero WOD organizers Michael Williamson, Jamie Freedman, Jason Lapadula, & Jason Wong

And now for the inaugural High Noon Hero WOD:


“Murph”
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

If you have a 20-lb vest or body armor, wear it.  You may partition the pull-ups, push-ups and squats as necessary.

We’re kicking things off with “Murph.”  Lt. Michael P. Murphy was a United States Navy SEAL posthumously awarded the Medal of Honor for his actions during the War in Afghanistan.  He was killed in action on June 28, 2005 when he exposed himself to enemy fire and left his position of cover to get a clear signal in order to communicate with his headquarters.  He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.  

‘Murph was one tough SOB.’  For him, this wasn’t a Hero WOD or a hard workout.  It was Wednesday.  He called it “Body Armor.”  We’ll wear some and call it “Murph.”

Friday 111202

A. 5 Rounds:
5 Barbell Rows
Thoracic Mobility (Ball or Roller)

B. Find 1 rep max on Clean Drop

Paul Jaminet’s re-cap of his visit to CFNYC plus his 20 tips for health & fitness
Fail more, suck less
Slaying the sugary beast
A healing experiment
Vintage weight-gain ads
Why Elements is like listening to a foreign language on a tape
Back to the future: Return of the clan


* * * * *
At the noon class only on Saturday, we’ll be doing “Murph” as our inaugural High Noon Hero WOD. For all other WOD classes on Saturday (9am, 10am, 11am, 1pm, 2pm, 3pm), we’ll be doing the following:

A. Three Rounds:
5 Press @ 85%
Rest 60″
5 Wall Slides
Rest 60″

B. 7 Rounds for time:
7 OH Lunges Each Side, 45# Plate
7 Burpees

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