This year marks the 75th anniversary of D-Day, the allied invasion of Nazi occupied Europe on the 6th of June 1944. This workout is our memorial to those who lost their lives liberating the people of Europe.

WORKOUT

The Beach Assault

Row to shore-1000M row

Ascend the cliff-5 rope climbs – Long pants or long sox are a great idea!

Attack the objective-100 burpees and 100 wall balls (20#/14# to 10/9′)

Extract the wounded-50 Power Cleans (40/30kg) and a 200M Farmers Walk (24/16kg KBs)

Descend the cliff- 5 rope climbs

Extraction-1000M row

*This will be completed in teams of 2 or more. One athlete works at a time. If numbers preclude this we will modify the workout as required.

BENCHMARK TRAINING

Games

“12.3”

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20″ box
52.5/34kg Push press, 12 reps
9 Toes-to-bar

Hero

“Ralph”

Four rounds for time of:
115/75kg Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.