Hero WODs to the typical crossfitter are grueling METCONs that are a symbolic gesture of respect for those those who have fallen while serving in Law Enforcement, Firefighting, and the Armed Forces.  

Many of us are familiar with "Murph", a suck-fest entailing:
1 mile run 
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile run.
*Wear your body armor if you have it.

And many know the story of Lt. Michael Murphy, and even more so now that the movie "Lone Survivor" was released. 

"It's easy to treat these prescriptions as any other workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can be as spiritual and emotionally demanding as they are physically grueling" - Russel Burger "Fallen But Never Forgotten"

Today's WOD features a "Hero WOD" that is near and dear to me. I consider her a sister, even though we have never met.  We were in the same military program and there's something to be said about the shared experiences that were grueling at times, and intense physically, emotionally, and mentally. A few of my friends knew her and they noted how kind, passionate, considerate, and ever-smiling she was. They'd question, "Why is it that the good ones always go?" She was great. Today's WOD might be tough, but there's a story behind it, and I hope it becomes personal for you too. 


U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

A. Pendlay Row 4 x 6 AHAP
B. Skin the Cats 3 x 10

"White" Hero WOD
3 Rope Climbs
10 T2B
21 OH Lunges (45/25)
400 m run
*30 min cap