HERO WOD | MAXIM-56

In memory of CW2 David C. Knadle and CW2 Kirk T. Fuchigami Jr.

THE HEROES

This workout is dedicated to CW2 David C. Knadle and CW2 Kirk T. Fuchigami Jr. who both died on November 20, 2019 while fighting to protect the freedom of the United States in Operation Resolute Support in Afghanistan. They were killed after their helicopter crashed in Afghanistan’s Logar province, according to the Pentagon.

The soldiers, both assigned to the 1st Battalion, 227th Aviation Regiment, 1st Air Cavalry Brigade, 1st Cavalry Division based out of Fort Hood in Texas, were providing security for troops on the ground at the time of the wreck.

WORKOUT NOTES & MODIFICATIONS

This workout was originally designed as a partner workout and is ideal if completed that way, either with another PATHFINDER roster from your small group for moral support, or you can divide the workout and complete the modified half workout if needed. This is another high-volume workout, so scale as needed.

All exercises are done slick (no ruck)

The cash-out ruck is 5600 meters, or 3.47 miles. It can be modified down to 2800 meters, or 1.73 miles.

THE WORKOUT:

• RX VERSION
• 56 second Wall Sit
• 56 Burpees
• 56 Flutter Kicks (4-count)
• 56 Walking Lunges
• 56 Hand Release Push-Ups
• 56 Air Squats

• Cash-Out: 5,600 meter Ruck/3.47 miles

• MODIFIED VERSION
• 56 second Wall Sit
• 28 Burpees
• 28 Flutter Kicks (4-count)
• 28 Walking Lunges
• 28 Hand Release Push-Ups
• 28 Air Squats

• Cash-Out: 2800 meter Ruck/1.73 miles

This workout was originally designed by The Movement Training Day