In memory of U.S. Army Cpl. Ryan C. McGhee
The Hero
U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. McGhee was on his fourth deployment in support of the War on Terror with three previous deployments to Afghanistan. His actions allowed Rangers to suppress enemy fire protecting the assault group and saving lives. Soccer Field Number 5 at Patriot Park is dedicated for his courageous service to our country and selfless service to save the lives of his fellow Rangers.
He is survived by his father, Steven of Myrtle Beach, South Carolina; his mother, Sherrie Battle McGhee; fiancee, Ashleigh Mitchell; and his brother, Zachary.
Workout Notes
Get your mind right and your music loud. This 30-minute AMRAP of just three exercises is a grind. Remember to use glutes and hamstrings, not your back, for the deadlifts.
Modifications
Deadlifts: Rosters can do bodyweight deadlifts, dumbbell, empty barbell, or barbell deadlifts. Bodyweight deadlifts can also be done as warm-up prior to the workout.
Push Ups: The roster can perform the pushups on knees if needed. For more challenge, rosters can perform feet-elevated push ups, or single-leg push-ups.
The Workout
30-Min AMRAP
5 x sandbag deadlifts
13 x push-ups
9 x box jumps (or jump squats)
