March 1, 2010

Monday 100301

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Post time to comments.


Enlarge image

Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

Posted by lauren at March 1, 2010 5:00 PM

RIP brother. Remember why we do hero WODs everyone.

Comment #1 - Posted by: Doc Mock at February 28, 2010 7:00 PM

it never ceases to humble me, the sacrifices these heroes have made for their country. hell of a WOD named for one hell of a warrior.

Comment #2 - Posted by: Phil at February 28, 2010 7:01 PM

Killer workout

Comment #3 - Posted by: SeanMerron at February 28, 2010 7:01 PM

Hero WOD for a brother buckeye...gonna kill this

Comment #4 - Posted by: Lee at February 28, 2010 7:01 PM

it was an honor serving with you sir... RIP

Comment #5 - Posted by: houseOFmussel at February 28, 2010 7:01 PM


Comment #6 - Posted by: Danny W at February 28, 2010 7:02 PM


Comment #7 - Posted by: TRIPKASE m/37/5'7/160 at February 28, 2010 7:02 PM

Now that's what I call a hero workout.

Comment #8 - Posted by: Nick at February 28, 2010 7:04 PM

holy hell....

Comment #9 - Posted by: Scott at February 28, 2010 7:05 PM

I will be praying for you Allison, Sophia Lynn and Isabella Grace. I wish I could do more. I'll give my all in the WOD.

Comment #10 - Posted by: Nik Nichols 42yo,5'7''165lbs at February 28, 2010 7:06 PM

Tis will be my first wod doing muscle ups!..just got my first one last sunday and got a couple earlier last week..I bet after this wod I might get better at them...but I know 75 mu's total will be a challenge!! Bring it!!!Thanks for your ultimate sacrifice Captain Frank. God Bless.

Comment #11 - Posted by: TRIPKASE m/37/5'7/160 at February 28, 2010 7:07 PM

what are muscle ups and GHD situps?

Comment #12 - Posted by: Chris at February 28, 2010 7:07 PM

So.... sore....

Comment #13 - Posted by: Thatcher at February 28, 2010 7:12 PM

Chris #9,
If you're not familiar with the exercises, you need to scale appropriately. Check for more information. It should give you the info you need to get a good work-out.

Comment #14 - Posted by: Doc Mock at February 28, 2010 7:15 PM

You will never be forgotten sir.

Comment #15 - Posted by: pan at February 28, 2010 7:15 PM

Réquiem ætérnam dona eis Dómine; et lux perpétua lúceat eis. Requiéscant in pace. Amen

Gonna suck it up & give it all I got...

Comment #16 - Posted by: Bill Hoogsteden at February 28, 2010 7:20 PM

+1 for a brother buckeye. looking forward to this in 8 hours.

Comment #17 - Posted by: Chris at February 28, 2010 7:20 PM

what's the best substitution for a Muscle-Up in this workout guys? how many pullups and how many dips?

Comment #18 - Posted by: Jae at February 28, 2010 7:21 PM

YES. This is gonna take a while, but it's going to be good...

Comment #19 - Posted by: jeo at February 28, 2010 7:21 PM

75 muscle ups? wow, might be scaling after the first round or 2. 3, 2, 1, GO!

Comment #20 - Posted by: Brant at February 28, 2010 7:21 PM

I am truly sorry for your loss Allison. Words fall far short and I would not know what to say if I ever had the honor of meeting you and your family in person. Frank died doing what he was great at and he died doing something that he believed in. I hope that someday, past the tears and sorrow, Sophia Lynn and Isabella Grace can know the man that is their dad. Okinawa is a beautiful place and I am sorry that you have to get the worst possible news while living in paradise.

I have been doing all of the named WOD's in a row. I started on January 1st. The one thing that is sobering is when a name gets added to that list. Unfortunately, I have had to add several names to this list since I started my task at the beginning of the year.

Crossfit HQ, Lauren and Greg, please add another alive and breathing lady to the list please.

Somehow it's hard to end this post the way I end all of my posts but,

Have Fun, Train Hard,


Comment #21 - Posted by: Billy Olympic Crossfit at February 28, 2010 7:22 PM

somewhere in the pacific ocean...

man, thinks looks brutal. Don't know if I want to try it while underway. Tried muscle ups the other day, but with a rocking boat it's hard to get consistent. We pull in soon, so I'll have to put if off until then.

With any luck, I'll be working with these guys in my second tour. Good luck to everyone today, hoping to see some awesome times so I know what to shoot for!

Comment #22 - Posted by: Adam (m/23/5'9"/165) at February 28, 2010 7:22 PM

As much as I love CF, lately I've been questioning the new hero WODs. They just seem to be nearly impossible to do as rx'd. I'm definitely not saying that they shouldn't be hard, but at least doable. Thoughts?

Comment #23 - Posted by: headonkey at February 28, 2010 7:23 PM

Crossfit Sri Ram Ashram, India
Today is Holi in India, raucous celebration of plastering each other with colored powder and water. It also marks our one year (lunar) anniversary as an affiliate.
Needed to start early so we went to the Hopper Deck for a WOD.

30 Snatches for time

Vijai Raj 15:38 55kg
Uttam 4:36 35kg
Arvind 9:19 45kg
Bachendra 6:02 30kg

RIP Capt. Frank. We will catch up with you later.

Comment #24 - Posted by: rashmi at February 28, 2010 7:23 PM

RIP Frank. Thanks to all fallen who make the United States free. Gonna try to get that first muscle up tomorrow.

Comment #25 - Posted by: Jay Kay at February 28, 2010 7:24 PM

I like this challenge....easy

Comment #26 - Posted by: Mike54 at February 28, 2010 7:28 PM

Comment #20

These are men that have gave there lives for you to whine about a workout being too hard, Theyve asked for nothing and got nothing from those who would not give it

I will fear no man, if I dont fear my workout, its not hard enough


Comment #27 - Posted by: Ronin 3 at February 28, 2010 7:32 PM

Epic workout.

I might need a month to recover!

Comment #28 - Posted by: Matt_in_Oz at February 28, 2010 7:32 PM

daughters name is isabella grace, nice!

Comment #29 - Posted by: nawdnwd at February 28, 2010 7:32 PM

Chris -- dont pollute this with questions of easy exercises...they are on the and you shall find

Ninewa has taken too many...RIP brother...your memory is not lost

Comment #30 - Posted by: Courage6 at February 28, 2010 7:33 PM

RIP, Captain Frank. I did my first MU yesterday and did 11 today before my wrist was raw where the false grip rested. Tomorrow I will do as many MU's as I can before I have to move down to progressions.

Comment #31 - Posted by: neil at February 28, 2010 7:36 PM

Wow 3 rounds
100 pull ups
100 dips
100 squats
35 GHD's
another big fun fest.
RIP Marine
Semper Fi

Comment #32 - Posted by: Max at February 28, 2010 7:41 PM

Comment #24, these men did not give their lives for these workouts, you make no sense. Comment #20 I agree with you.

I think there are enough WODs out there that test your mental toughness and balls. There is a point when the WODs are doable but just take a very long time to complete and instead of celebrating a mans life and achievements you're being tortured for it. 75 Muscle Ups is not fun in any way even if you are the fittest man alive..

My suggestion; If you are in the military/LE/FIRE or any public service we praise in Crossfit and you do Crossfit, write it in your will what WOD we should do for you and no one will have an argument to say.

RIP Cpt.

Comment #33 - Posted by: George at February 28, 2010 7:46 PM

30/M/5'10"/146 (MTN WARRIOR)

RIP Capt FRANK, My Prayers are with CPT Frank's family, Very challenging WOD, Will do as many Muscle ups as I can, hopefully I will complete them all if not will go to progresions, I will be doing the muscle ups in the in a Pull up bar, Going to suck it up & give it all I got. Any one in Fob Fenty AFG, see you in front of the Gym Tonight,



Comment #34 - Posted by: Santi at February 28, 2010 8:07 PM

Miss you bro.

Comment #35 - Posted by: Brownie at February 28, 2010 8:08 PM

THis is a huge workout, however, 75 muscle ups is not out of the question, especially in rounds. THere are only a couple workouts that take us to 40 minutes plus, this may end up adding to that list. Further, HQ has had us do 50+ muscle ups in a workout...adding some more for a special man, in rememberance for his service to the United States, and was likely a devoted crossfitter is not asking a lot of the community. If you feel it is too much for you personally, scale it to what you think is "acceptable".

For the family, I am sorry for your loss and have said a prayer for you and for Capt. Frank.

Comment #36 - Posted by: Ryan S at February 28, 2010 8:11 PM

Being a fellow Cincinnatian, this hits close to home. I am definitely going to destroy this one. It will be jumping Muscle-Ups for me though.

RIP Brother and Semper Fi. My thoughts and prayers go out to your friends and family.

Comment #37 - Posted by: BillyRad 6'2"/225/28/M at February 28, 2010 8:14 PM

Hmmm... I will be scaling this down to about 7 - 40 - 25

I still can't do MUs so will be subbing 4 pullups and ring dips per MU, and can't do GHD so will do regular situps.

Ironically, Monday is one of the days when I need to do a short workout so hopefully my scaling will encourage me to be quick enough to keep it brutal!

Comment #38 - Posted by: David 25/5'7"/75kg at February 28, 2010 8:17 PM

I have a question...

There was an Amry PFC, posthumously awarded the rank of SSgt, who was captured by Iraqi Insurgents back in 2004. His body was discovered in March of 2008 and returned to his family. This Soldier was from Batavia, Ohio. His name is SSgt Matt Maupin and I was blessed enough to attend his funeral. How would I go about suggesting that a Hero WOD be created for this American Hero? Thank you for any assistance.

Comment #39 - Posted by: BillyRad 6'2"/225/28/M at February 28, 2010 8:17 PM

HQ knows what it's doing with these WODs. They are making a point or we are making it for them.

The MUs are going to take a long time, but its not impossible as rx'd.

Lets do this Capt Frank... in your honor... bring it

Comment #40 - Posted by: Matt at February 28, 2010 8:19 PM

God works in mysterious ways - I completed my Level 1 Certification today and see that the WOD tomorrow is named after my buddy WarFrank. This pic (pre-crop) is actually of me and War a few days before he was killed. A true patriot, I've never met anyone as dedicated to his Marines as he was. We miss you, Brother.

Comment #41 - Posted by: Geoff at February 28, 2010 8:34 PM


Right on Ronin3. If you question your ability to handle the WOD then scale as appropriate. These are done to honor the fallen, that have selflessly served our great country and asked for nothing in return. As you lay on the floor unable to move or breathe with bloody hands it should indelibly burn this feeling into your memory so as not to ever forget their sacrifice. These are HERO WODS and we should all strive to be like the men that these are named after.
Godspeed brother, tomorrow was going to be a rest day, but I don't rest for these.

Comment #42 - Posted by: Chazwick at February 28, 2010 8:35 PM

# 20

The hero WODS are not as hard on everyone buddy.
There ment to leave a mark im guessing, but in essence they are not too hard for the elite athlete they are meant for, scale approprietly..

Comment #43 - Posted by: Omar Omar at February 28, 2010 8:41 PM

Looks like it will be lots of fun

RIP Cpt. Frank

Comment #44 - Posted by: mike at February 28, 2010 8:55 PM

A fallen hero of my country provides great motivation for me to be a better man. I will use that motivation for tomorrow's WOD and my life in general.

Comment #45 - Posted by: Linwood Wright at February 28, 2010 9:06 PM

here's a possible rest day topic as a follow up to presentation by Philip K. Howard

Comment #46 - Posted by: John McCracken at February 28, 2010 9:21 PM

Semper Fi Marine!!!
May you have fair winds and following seas....

C.E. Beniak USMC

Cant wait for tomorrows WOD!!

Comment #47 - Posted by: Chris Beniak at February 28, 2010 9:38 PM

*sigh* new hero :( RIP Capt Frank. God Bless your wife and daughters. Bingo - beautiful musings yesterday my friend and very timely. Thanks you!

Comment #48 - Posted by: Cookie at February 28, 2010 9:55 PM

#44 Adam Stevenson -

If you don't agree with George maybe you should explain to him why he's wrong instead of making yourself look ignorant by calling him names.

Comment #49 - Posted by: ericthered at February 28, 2010 10:07 PM

#44 Adam Stevenson -

I agree with ericthered. You are entitled to your opinion but so is george. He did not say it in a demeaning manner just an observation but you feel a need to attack him personally. Interesting approach...

Comment #50 - Posted by: Brant at February 28, 2010 10:29 PM

I am not going to point fingers or call names and I am certainly not discounting the sacrifices of these brave brave warriors, but these last two Hero WODs seem to be a little off the deep end. I should also qualify this statement by saying that I am also in the military and serving overseas.
It seems that, as many have pointed out, the programming in general has been a little whacky and disjointed lately, but these two Hero WODs, that will last long beyond the day they are introduced seem to take this to an extreme. First off, Garrett...3 rds of 25 RING HSPUs? When was the last WOD with ring HSPU, nevermind 75 of them. Now, we have War Frank with 75 Muscle Ups? Come now, I am all about power output, work capacity across broad time and modal domains, and I understand the concepts of programming for the elite and scaling for all others, but at what point does a workout become...ridiculous?
I am not a new crossfitter and I have done every named WOD at least twice, and that includes the Hero WODs, which I also understand are designed to be more challenging mentally and physically than most other WODs. That being said, 75 Ring HSPU (which I did, begrudgingly) and 75 MUs, (which I will also do, begrudgingly) seem extreme to the point of absurdity.
I do these WODs out of respect for the HERO, I do crossfit out of respect for myself and for my country and my Marines, but the programming for these WODs seems to be off the mark. Just my opinion.

Comment #51 - Posted by: Matt at February 28, 2010 10:31 PM

If you consider yourself an elite level athlete...then suck it up and do it...doesnt matter how long it takes

Comment #52 - Posted by: Dirty at February 28, 2010 11:27 PM


If you think these Hero WOD's are "off the deep end" or impossible....then scale them!
These are men and women who have done what we think is nearly impossible and have asked nothing in return but for us to watch over and care for their loved ones now that they have gone. The point is that you give the workout everything you have and more. A difficult, hard workout does not even come close to the gratitude and love that we should all feel for these extrordinary people who CHOSE to fight for our freedoms and those that have had their freedoms robbed.

If it's to hard then scale it and give all you have and more.
Thank you to all our military. God Bless.

Comment #53 - Posted by: Reno at February 28, 2010 11:46 PM

ANGLICO. God's speed, brother.

Comment #54 - Posted by: Benjamin at March 1, 2010 1:01 AM


as rx'd

RIP Frank

Comment #55 - Posted by: cosmo at March 1, 2010 2:17 AM

rx'd 39:38

Comment #56 - Posted by: charbs 185/24/m at March 1, 2010 3:24 AM


As rx'd


Rd.1: 12:05
Rd.2: 12:57
Rd.3: 13:20

All squats unbroken. That one wasn't too bad, it just takes some time, because you don't want to max out and die on the muscle-ups early. Finally I've found a really good way to improvise those GHD sit-ups with full ROM.

Comment #57 - Posted by: Memuc at March 1, 2010 3:36 AM

Headonkey, What is doable? Something you can complete. hero WOD's are meant to be grueling and tough. Alot of people out there can complete it, but cause you can't you question it. So would that go for Fran as well, if someone can't complete a 95lb thruster should we lower the overall prescribed weight or should we work on getting stronger so we can complete it. Thats the overall goal with CrossFit, to get better. You are never good enough. I have been CrossFitting for 3 years and i still find myself scaling a WOD here and there, but im ok with that because it reminds me to keep striving to get better. Lace your shoes up tight and hit this WOD hard.

And please, for people who will further question Hero WOD's that come up, stop thinking that your sooo fit that just because you can't do it noone can. The goal has always been to be as fit as humnaley possible and thats what we will do!

Comment #58 - Posted by: Logan Schecter at March 1, 2010 3:37 AM

#48 Matt
Why arn't you programmign for the mainsite yet. It's cringing to hear people bitch and complain about how a wod is hard. Stop anticipating a 15 min workout and just do it. You never good enough. remember that. You dont think by doing this wokrout in some way will make you a better athlete? It absolutely will, whether you do it as Rx'd or scaled. stop tryign to be macho and do everything rx'd . If oyu can't do it you have things to work on and thats ok. btu don't blame programming because you can't do it.

Comment #59 - Posted by: Loganschecter at March 1, 2010 3:44 AM

Comment #48 Matt

I think you're eyes are bad, or your screen is bad but the WOD Is for 25 (twenty five) mu's not 75 (seventy five). Also, Sunday's Wod "garrett" had 25 (twenty five) ring handstand push-ups, not 75 (seventy five).

Had they been 75, I'd agree with you.. They wouldn't be true crossfit wods. That be like doing 1000 burpees for time. There's a point where it stops being crossfit.

Comment #60 - Posted by: rodrigo at March 1, 2010 3:54 AM

Oh wait, my bad, 3 rnds.. I'm an idiot. Still like the wods.

Comment #61 - Posted by: rodrigo at March 1, 2010 4:00 AM

31 min - still working on muscle ups, subbed in 15 mu progressions

Comment #62 - Posted by: shameen at March 1, 2010 4:12 AM

as rx'd


Comment #63 - Posted by: joecam 35/M/192 at March 1, 2010 4:35 AM all of the hullaballoo has anyone noticed that the first three postings of the WOD were all as Rx'd and all under 40:00? Kudos to Cosmo, Charbs, and memuc. Well done.

The "Hero" WOD's are meant to be epic challenges, often utilizing movements or schemes preferred by those honored (eg. "Murph"). They are typically of the far ends of the time or strength modalities, or both. Have we all forgotten that Coach has emphatically stated that the Main Page WOD's are meant to challenge the world's most fit individuals? Or indeed, that the Main Page is one very effective way to train for the Games? If I'm competing at the Games, given the tenor of the last two, I'd be paying very close attention to the recent programming.

Fair winds and following seas, Captain. Today is a standard Monday rest day for me, so I will attempt some version of this anon, as always with a heavy heart and humble thanks.


Comment #64 - Posted by: bingo at March 1, 2010 4:36 AM

As designated...25:00.59

Tacked WOD onto back end of another workout. Shouldn't have done all of those pullups beforehand.

Comment #65 - Posted by: Matt G. at March 1, 2010 4:45 AM

War Frank it was a pleasure serving with you on the previous deployment. Tough times bring tough love. You only wanted to serve with pride and honor. May God Bless Alli Sophia and Isabella as they should always remember their Husband/Father was a true American Hero.

Keep America beautiful - Get a haircut Marine! Balls of the Corps

Semper Fidelis


Comment #66 - Posted by: MSgt Taylor USMC at March 1, 2010 4:49 AM

Bravo to HQ for the tougher hero WOD's as well as many of the more challenging unnamed main site workouts in recent weeks.

I just knocked through a 'Tyler' the other day, with its 35 muscle ups in a workout. 75 in one day will be something to shoot for.

Comment #67 - Posted by: TRN III at March 1, 2010 4:52 AM


3 rounds:
15 muscle-up progressions (from kneeling position with rings several inches above head)
100 Squats
35 GHD sit-ups


Comment #68 - Posted by: nutfam at March 1, 2010 4:54 AM


instead of muscle ups, did pull-ups and dips.
first round of pull-ups/dips unassisted,
second round 80lb assist, third round 90lb assist.

overall a pretty brutal workout.

Comment #69 - Posted by: Lars m/230/6'3"/22 at March 1, 2010 4:55 AM


subbed 1 c2b pull-up and 1 dip per muscle up, otherwise as rx'd


semper fi, mac

Comment #70 - Posted by: Mike at March 1, 2010 5:02 AM

RIP Frank

Comment #71 - Posted by: carl castellano at March 1, 2010 5:03 AM

43:50 rx'd. Feelin' slow!

Comment #72 - Posted by: mitch at March 1, 2010 5:15 AM


“Mary” done as
10 Pull ups, toes asst
10 Pistols
= 11 Rounds


5 Round, 85# all:
15 DL
12 HPC
9 FS
6 PJ
= 17:42, Big PR!!

I am getting the shakes a LOT and it is really really making it hard to workout.
Rest day for me today.


Comment #73 - Posted by: in8girl at March 1, 2010 5:36 AM

my first 30 muscle ups were almost 40 minutes. now there around 6. the first time i do this workout it will probly be over an hour. its ok to suck because if you just do it you will get better. in a couple of months there are going to be people banging this out in 8 minutes.

Comment #74 - Posted by: michael at March 1, 2010 5:47 AM

Rest in peice Frank.

I will pray for you. Allison,Sophia Lynn and Isabella Grace. I will do the workout as best I can. I wish I could do more.

Comment #75 - Posted by: NikNichols42yo 5'7'' 165lbs at March 1, 2010 6:06 AM

First off, RIP and thank you. Second, you tell 'em #50 and #55! Third, I'm a wuss and can't do a muscle up. Instead of complaining, I scaled it with progressions-24:50.

Comment #76 - Posted by: Mike m/32/6'1"/215 at March 1, 2010 6:06 AM

scaled to;
three rounds for time
20 pullups
20 ring dips
50 Air squats
35 ab mat sit ups


thank you for your service.

Comment #77 - Posted by: chris ny/M/34/69"/199/ at March 1, 2010 6:08 AM

Re comments for Hero WOD: Scale!

Now, unfortunately for me, I do not have this equipment at the globo, so instead I did a version of a ROLLING GRACE ( with the rollout and the clean and jerk 135#: 8:30

Comment #78 - Posted by: Steven M. Platek, Ph.D. at March 1, 2010 6:08 AM


40:30 as Rx'd.

Wow! That was really hard. I ripped my hand on the last muscle up and I even made sure to tape up prior. Small price to pay to honor a fellow serviceman.

God be with your family Frank. Far too many good men have paid the same price for freedom. Today, when I almost dropped the rings lower so I could scale this workout, I thought of you and your family and it pushed me through. You will not be forgotten.



Comment #79 - Posted by: Dan Blackmon at March 1, 2010 6:20 AM


15 dips
15 pu
25 squats
10 ghd


Comment #80 - Posted by: Warren at March 1, 2010 6:41 AM

Vaya con Dios ... My fellow Marine.. "Lest We Forget".......... "Freedom is NOT free!"

Comment #81 - Posted by: Shep at March 1, 2010 6:45 AM

23/M/5'11"/71kg (half way of 2nd week of doing crossfit)

substituted muscle ups for a total of 150 chinups and 150 dips


Comment #82 - Posted by: Alex at March 1, 2010 6:57 AM

Rest in peace and Semper Fidelis, sir!

Comment #83 - Posted by: Michael W at March 1, 2010 7:17 AM

Cash, Comment 75, and all other comments that say to the effect:

"this workout is too tough for me.... what is CFHQ thinking....."

Crossfit is infinitely scalable.

Can't do muscle ups, do pull ups and dips, can't do 75 muscle ups, do 50 or 20, or 3. Can't do GHD situps, do regular ones. Can't do 105 GHD sit ups, do 90 or 60 or 16.

The only people who care about your time or score are you and your coach.

Scale workouts and preserve the the intended stimulus.

Have Fun, Train Hard,


Comment #84 - Posted by: Billy Olympic Crossfit at March 1, 2010 7:23 AM

1st main site wod from SA

3 rounds for time:
15 jumping muscle ups
50 squats
35 sit ups


Comment #85 - Posted by: jack b at March 1, 2010 7:28 AM

Rest in Peace brother....

Comment #86 - Posted by: Rob_Young at March 1, 2010 7:30 AM

question on the muscle up sub. Do I do 100(75) pull-ups then 100(75) dips or do I do sets of 4(3) pull-ups then 4(3) dips 25 times? Thanks!

Comment #87 - Posted by: mkultra329/155/5'10" at March 1, 2010 7:31 AM

Im not going to scale, Im gona gona suck it up and get it done no matter how long it takes. This Marine Captain didn't quit, so I won't either. It's all about attitude, I know I can do this WOD.

Comment #88 - Posted by: Zach at March 1, 2010 7:32 AM

Im only a week into CrossFit and may be overstepping my bounds a bit but I just wanted to say..."No one is forcing you to do CrossFit!" If you dont like it find another program!

I wont even come close to doing this as Rx'd but Im gonna try like hell.

Semper Fi

Comment #89 - Posted by: Jimmy/24/6'/215 at March 1, 2010 7:39 AM

People with Rhabdomyolysis will be all over the injury forum in 2 days. Scale

Comment #90 - Posted by: D.B. at March 1, 2010 7:41 AM

tough workout. kinda sluggish this morning.

rnd1 4'29, rnd2 3'58, rnd3 4'14

Comment #91 - Posted by: Daniel M at March 1, 2010 7:42 AM

For what it's worth--those that come to this free website and complain about the free workouts that are freely given: that's like standing in line for free money and then complaining that you got 100 dollars worth of fives instead of twenties! Thank you Crossfit for all you have given us. Thank you for changing my approach to fitness.

There are not enough "thank you's" in the world for those men and woman who have made the ultimate sacrifice for their country.

Comment #92 - Posted by: RobH at March 1, 2010 7:44 AM

what do you guys think of weighted pull-ups/dips instead of MU? dont have eq....what´s the appropriate weight?

Comment #93 - Posted by: jake 23/6`3/180 at March 1, 2010 7:52 AM


Only planned to do 1 round as I just started doing Muscle-ups the other day.

Couldn't get past 9 muscle-ups. Not sure what the problem is, I got 30 the other day.

I did the squats and situps for the first round. It all took me just under 28 minutes. I'll get down there this morning or afternoon to work on my MU

Comment #94 - Posted by: john g at March 1, 2010 7:59 AM

37:00 mins. Hands messed up from 25-50-75 SQ, Pushup, Pullup from a few days ago-subbed muscle ups with jump chins and dips for 75 ea.



Comment #95 - Posted by: Lisa B at March 1, 2010 8:02 AM



GOD BLESS Marine Captain Warren A. Frank, and his family.

Comment #96 - Posted by: bo_D_46yom/145#/5'8" at March 1, 2010 8:23 AM

Semper Fi

Comment #97 - Posted by: Jonathan Cancro at March 1, 2010 8:27 AM

David R, I'm with you. Suck it up people. I wouldn't design this workout for myself... 'cause damn it's just hard.

When CF HQ writes it, I get excited for the challenge. I'll hit it later today. Expecting bruised, raw wrists from 75 MU's, sore abdomin from GHDs, sore legs from GHD's and a whole lotta self confidence from accomplishing a WOD that looks impossible on paper.

Get 'er done.

Comment #98 - Posted by: Shawn Bandel at March 1, 2010 8:28 AM

17 progressions/100 squats/ 25 semi GHD
7 progressions/100 squats/ 20 semi GHD
3 progressions/30 squats/ 2 semi GHD
50 minutes

Comment #99 - Posted by: Joshua M/27/73"/160# at March 1, 2010 8:50 AM


all as prescribed= 34:39

how did the one guy do this in 12 minutes?

muscle-ups are a strong exercise for me and they alone took 20 minutes.

Comment #100 - Posted by: jk at March 1, 2010 8:56 AM

Subbed muscle-ups with 100/100 pull-ups/dips. Kind of nauseating - but, off course, awesome.

Comment #101 - Posted by: EmilX at March 1, 2010 8:57 AM

Billy and Dave

I am not "crying" because its too hard. I can do 75 muscle ups - but that doesn't mean its going to help me become fitter. In fact, it would probably tear my wrists up so bad I woudlnt do another muscle up for months. Is that going to help me? I doubt it. I am simply questioning the purpose/thought/reasonnig behind doing a workout like this. I have been a coach for years and would never put any of my athletes through "War Frank".
The attitude of blindly following with the "suck it up and do it" mentality is for people without a mind of their own. As a CrossFit instructor I believe it's my job to ask questions when a workout like this shows up.

"Unthinking respect for authority is the greatest enemy of truth" - Einstein


Comment #102 - Posted by: cash at March 1, 2010 9:03 AM

RIP fellow Marine!!

Just made rings other week, still developing MU. Scaled with 25 Jumping MU and 35 abmat SUs.

Rd.1: 10:00
Rd.2: 10:14
Rd.3: 09:50

Even with JMUs, they were over 15 min. alone. Pushed harder in last rd. of SQ/SU...couldn't go out without at least one moment of altered LOC!

Comment #103 - Posted by: Billy/Engine25 M/37/69"/215 at March 1, 2010 9:06 AM

I dont have rings so I subs MU's for pull ups and dips

Due to the WOD I wore my Police Dept TAC vest,
18 lbs

The Hero WODs are fine, The motto here is Forging Elite Fitnes, The workouts, Heros, and Followers should Reflect

Thanks Coach
Rest In Peace Brother

Comment #104 - Posted by: Ronin3 at March 1, 2010 9:09 AM


RIP Capt. Frank.

Had to assist on MU's with 50# rd1, 70# rd2, 80# rd3 on gravitron.

Squats and GHD as Rx'd...


Comment #105 - Posted by: BillB at March 1, 2010 9:12 AM

RIP, honor to attempt a massively scaled WOD in Capt. Frank's honor.

3 rounds for time:

25 pullups
25 pushups
100 squats
50 situps


Comment #106 - Posted by: Chris H m/31/147/67" at March 1, 2010 9:29 AM

Allison is my cousin and I will never forget the amount of strength that he has provided for her. You were a great father, husband, soldier and man. Always in our prayers, Warren.

Comment #107 - Posted by: Krystal at March 1, 2010 9:31 AM

Rest in peace Captain Warren A. Frank

Totally as Rx...full extension muscle-up and both hands to floor to feet GHD sit-ups

29:41 one of the toughest WOD ever shoulder hurts badly

Comment #108 - Posted by: s'more at March 1, 2010 9:34 AM

Rest in peace Captain Warren A. Frank

Totally as Rx...full extension muscle-up and both hands to floor to feet GHD sit-ups

29:41 one of the toughest WOD ever shoulder hurts badly

Today ís my daugther first birthay!!!

Comment #109 - Posted by: s'more at March 1, 2010 9:34 AM

RIP Frank.
This should be a fun WOD.
He is a monster! 25 Muscle Ups x5!?! Dam!!!

Comment #110 - Posted by: Cameron at March 1, 2010 9:42 AM

#9 "what is a muscle up and GHD sit up,", my friend, are so effed. hahaha. This wod is a freakin beast.

Comment #111 - Posted by: Jonathan Paulson 6'7" 217 26M at March 1, 2010 9:45 AM

30m, 47s
subbed dips/pullups for muscle ups because I am still a lower body dominant male.
Absolutely nasty WOD. Can't wait until I can complete as Rx'd.
26 yo, m, 185 lbs

Comment #112 - Posted by: pjd at March 1, 2010 9:56 AM

Rest in Peace, Marine.
God and your brothers will watch over your family.

Semper Fidelis.

Comment #113 - Posted by: Nick at March 1, 2010 9:59 AM

subbed this hero workout in:

three rounds for time of:

100 pull-ups
100 dips
100 squats
35 ghd sit-ups

total time: 60 minutes

Comment #114 - Posted by: Chris at March 1, 2010 10:04 AM

The extreem of todays WOD

If it takes me all day and I have to take a rest day because I wrecked myself to bad from it, So be irt. I will feel i have honered the man.

If someone needs to scale it. or feels like they should, So be it. As long as they are happy with there workout and preformande and honoring.

Comment #115 - Posted by: NikNichols42yo 5'7'' 165lbs at March 1, 2010 10:06 AM

CG E-City CrossFit;
Heavy scaling on this one!
10 M/u progressions with rings @ 6 ft
100 squats
35 ghd sit ups
Another humbler......

Comment #116 - Posted by: Dan Leary at March 1, 2010 10:07 AM

as Rx'd -- 42:00

Been a long time since I did this many muscle-ups... like, never.... and too long since I did GHD situps. Good to get back in the fire.

Comment #117 - Posted by: BJS...6'0/180/28 at March 1, 2010 10:12 AM


scaled as follows
3 rounds for time of:
15 jumping bar muscle ups with occasional kick off from too close of a wall.
100 squats
30 straight-leg unanchored situps


Comment #118 - Posted by: ericthered at March 1, 2010 10:15 AM

30/M/5'10"/146 (MTN WARRIOR)



All Muscle ups were done in a pull up bar, I didn't go full ROM on my home made GHD Sit ups machine because i am not use to do GHD sit ups, I did them just a little bit pass Parallel. Squats were broken into sets of 25s follow by a 5 second rest. Last round was the hardest one. Nice workout! muscle ups in the last round were done 2 and 3 at a time. I can barely type, my hands are full of blisters, the chalk helped a lot to keep the grip in the bar. NICE WOD, RIP Sir..


Comment #119 - Posted by: santi at March 1, 2010 10:23 AM

KK 47min most MU done in a day, previous was 34

ES 31min...beastly!

Comment #120 - Posted by: Kris Kepler at March 1, 2010 10:24 AM

55:08 sub'd reg situps.
1st round in 10min
17min to do last 25MU.

Comment #121 - Posted by: B-Mo 6', m,32,197 at March 1, 2010 10:26 AM

great workout, thanks servicemen and women, thanks war frank, thanks coach g.

as rx'd 52:52

it is an honor to be a part of this (for the most part) supporting and appreciative group we call the crossfit community.

i will remember your family in my prayers today war frank. RIP soldier.

Comment #122 - Posted by: MoisesDelMar M/26/165/5'8'' at March 1, 2010 10:28 AM

27 min.

can't do a MU and wanted to keep moving
3 rounds
10 pull-ups to just below chest
20 dips
100 squats
35 GHD situps

Comment #123 - Posted by: B Miller/m/5'9"/248 at March 1, 2010 10:32 AM

tapering for this weekends Carolina sectionals

3 rounds of
5 mu
50 squats
15 ghd sit-ups


Comment #124 - Posted by: Jonblaze at March 1, 2010 10:33 AM

2010-03-01: 32:54. Subbed 1/1 Ring PU's/Dips for MU's, decline SU's for GHDSU. At office rnds@8:56,11:35.12:23.

Comment #125 - Posted by: gs at March 1, 2010 10:33 AM

What is the ratio to sub pull up/dips for a MU. Should I do 1 pull up / 1 dip for 1 muscle up? Sorry this question has probably been exhausted.

Comment #126 - Posted by: Rich at March 1, 2010 10:38 AM

1hr 16 min...
3 rounds..25 muscle up progressions, my first time! 100 squats and 35 sit ups.. Sweet WOD..

Comment #127 - Posted by: Craigb at March 1, 2010 10:41 AM

1hr 16 min...
3 rounds..25 muscle up progressions, my first time! 100 squats and 35 sit ups.. Sweet WOD..

Comment #128 - Posted by: Craigb at March 1, 2010 10:42 AM


All Muscle Ups and Squats RX!!!
GHD, 2 rounds RX...last round anchored situps.





Comment #129 - Posted by: Jordan...28/180 @ Holloman AFB at March 1, 2010 10:42 AM

27:29 Scaled: 2 rounds-15 MU jumping, 100 squats, 25 GHD. Final rounds-15 MU jumping, 100 squats, 25 sit ups.

Comment #130 - Posted by: therozfather at March 1, 2010 10:46 AM

I am impressed by the longer times... Wow santi and moises... Way to be dedicated. To go on for almost an hour and not give up... That calls for extreme mental focus and will.

RIP War Frank- thank you

Comment #131 - Posted by: Strong Lil Pony! at March 1, 2010 10:46 AM

21', scaled MUs to 7 per round, otherwise as rx'd

500m row warm up

AM, WS gym

semper fi, Capt

Comment #132 - Posted by: Ajax at March 1, 2010 10:53 AM


WOD as RX'd

Full ROM in all moves,
-Full extension at bottom of MUs
-1" of air between heels and ground on squats, good hip extension, butt touching a 11" target.
-GHD sit ups both hands on the ground and both hands touching toes on every rep.

Comment #133 - Posted by: Lehti at March 1, 2010 11:02 AM

RIP Capt. Frank.

**Bar Muscle Ups**

25 bar muscle ups
100 air squats
35 GHD sit ups

No disrespect or "skirting out" intended...shoulder can't handle MU's yet. Did my first 6 ring dips with band assistance today in WU. The ROM with rings is very different for me than bar/barbell work.

TIME: 27:00

Comment #134 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/130/5'2") at March 1, 2010 11:03 AM

Round 1
25 Pull-ups with 45# assist
13 Dips with with 45# assist; 12 dips with 75# assist
100 Squats
35 anchored situps
Round 2
25 Pull-ups with 75# assist
25 Dips with with 105# assist
100 Squats
35 anchored situps
Round 3
25 Pull-ups with 75# assist
25 Dips with with 105# assist
100 Squats
35 anchored situps

Comment #135 - Posted by: Linwood Wright at March 1, 2010 11:05 AM

24min / 2 rounds
Inverted pullups / Pushups

Comment #136 - Posted by: headhunter at March 1, 2010 11:11 AM

sub 75pullups/75dips for mu's


Comment #137 - Posted by: JackM at March 1, 2010 11:18 AM

Modified reps as well as doing the muscle-ups off knees.

25,15,5 muscle-ups
100,60,20 squats
35,21,7 GHD situps


Comment #138 - Posted by: SueAnne/49/5'6"/138 at March 1, 2010 11:19 AM

First workout ever doing muscleups. Got my first one about 2 weeks ago. Only did 7 the first and second round and 5 the third round. Everthing else was rx'd. Time was 40:46.

Comment #139 - Posted by: SB at March 1, 2010 11:21 AM


45:11 as Rx'd (muscle-ups done on high pull-up bar)

Comment #140 - Posted by: ArcLite at March 1, 2010 11:23 AM



1 MU = 25 pullups/dips
GHD done sitting on bench with feet anchored

Comment #141 - Posted by: Matthew at March 1, 2010 11:28 AM

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

time 57:58

last round was the hardest, Second roing MU's in doubles, Third round I started missing tried to keep in in doubles but had a bunch of singles.

MU's were not strict wrist flick.

Squats were squats.

GHD's were Hard, last round for sure tough.

Tore my left wrist on the last 4 reps of MU's

RIP Frank. Prayers for youyr familly.

Comment #142 - Posted by: NikNichols42yo 5'7'' 165lbs at March 1, 2010 11:29 AM


21 mins as rx'd

Comment #143 - Posted by: Jim Handson at March 1, 2010 11:36 AM

3 rounds:

75 pullups (needed to use assist for this many)
75 dips
100 squats
35 GHD (no GHD so used ball with legs locked on bumpers)


Comment #144 - Posted by: StewC M/51/5"11'/165 at March 1, 2010 11:41 AM

3 rds: 25 pullups, 25 dips, 100 squats, 35 ghd situps


Respect and honor to Captain Frank and his family and friends.

Also, I am in awe at the amazing ability of the Crossfit community today. It is simply astounding to see all the "as rx'd" posts today, huge kudos to all of you!

Comment #145 - Posted by: mas 53/M/155 at March 1, 2010 11:57 AM

Round 1
Doubled Pull-ups and Dips

Round 2 and 3
25 Pull-ups 25 Dips

Squats and GHD Sit-ups as rxd
in all rounds


Comment #146 - Posted by: Mike 29/M/235/6'2 at March 1, 2010 12:03 PM

57:51 subbed muscle ups with pull ups and dips

Comment #147 - Posted by: Pacers at March 1, 2010 12:05 PM

as rxed


just for anyone who thinks things are too hard, either scale, or just push yourself: i'd never done more than 35 mu's in a wod, and i was sore as hell from the 25,50,75 wod on saturday, and i nailed them all today.

amazing wod.

god bless frank and all those who serve.

Comment #148 - Posted by: fat tony at March 1, 2010 12:11 PM

Did a modified version of the WOD tonight:

3 sets of:

7 pullups + 3 dips (no rings, nor have i ever done MU's, so i figure this is a good start)
35 squats
15 regular situps
time = 08:22.09

Comment #149 - Posted by: Jeff Kilner at March 1, 2010 12:20 PM



Comment #150 - Posted by: 611 at March 1, 2010 12:21 PM

I did 10 ring muscle ups
Apft sit ups

Comment #151 - Posted by: N8/35/511/206 at March 1, 2010 12:21 PM

Since I'm no way near even one muscle up, I scaled a WOD from '08.
AMRAP bench press / pullups x5, 2 min rest b/w:
8 (90% bw)/15
10 (75% bw) / 10

Comment #152 - Posted by: Anders m/28/73kg at March 1, 2010 12:23 PM

2 rounds, 20:45. Had my feet on the floor during the pull-through part of the muscle-up, then did the ring dip part unassisted. Awesome.

Buy in: Tabata row, 8 rounds, avg. split 1:34.3.

RIP Frank.

Comment #153 - Posted by: Kamper M/45/200/74" at March 1, 2010 12:33 PM

Could do 5 muscle up's then sub with jumping muscle ups.


God Bless the USA.

Comment #154 - Posted by: Show at March 1, 2010 12:34 PM

Me: 43yo/M/5'10"/181lbs/10%BF

This is my 40th "Named Workout" since January 1st.

Warm Up: Greg A's Warm Up + a few bar muscle ups to get the juices flowing.

WOD: War Frank: 42:08

Muscle Ups: Did bar muscle ups. pretty much did sets of five for the first set and then singles for the last two sets. Whether or not bar muscle ups are tougher or easier is up for debate but that's what I did.

Squats: Jumped up, off the ground on each squat a few inches. broke thee into 30,25,20,15,10 for each round.

GHD's: Full ROM from hand touching the floor to toe touch at the top. broke these into 15, 10, 10 on each round.

I said it already but it's worth repeating. We are sorry to hear the loss of one of our fellow service members and we are humbled by his service. I hope that one day Frank's family can make it through the pain of his loss and come out the other side to see that his sacrifice helped our country stay free.

Have Fun, Train Hard,


Comment #155 - Posted by: Billy Olympic Crossfit at March 1, 2010 12:38 PM

Cash #97,

very well said. I think people here are having a hard time making the distinction between questioning the workout itself versus questioning the intent behind it (to honor a fallen solider/hero).

Comment #156 - Posted by: Pete at March 1, 2010 12:42 PM

Cash, Comment 102,

Your comment about me "Blindly following Crossfit HQ" is baseless. I told you and this board in my comment (comment 75) to scale this workout following the "Crossfit is infinitely scalable" principal that is at the core of Crossfit.

In your comment you said:

"I can do 75 muscle ups but it would tear my wrists up so badly that I would not be able to do another muscle up for months"

Your statement fits perfectly to "scaling" 75 muscle ups is too hard on your body right now so scale brotha man. There is no shame in that at all. Do 50 muscle ups, or 40 or 10 0r 3, who cares, just scale.

Have Fun, Train Hard,


Comment #157 - Posted by: Billy Olympic Crossfit at March 1, 2010 12:47 PM

I am a "newbie" to crossfit and started on one heck of a day. This was one of the best/hardest workouts I have done, and I am juiced to see what is tomorrow. I think the "Hero Workout" is a great way to remember fallen soldiers and a great reminder of the sacrifices these brave men and women go through each day! I couldn't do the muscle ups so I did the 100 pull-ups, 100 dips, 100 squats with a bar and then the 35 GH Abs, time was 55:30, serious respect for those who did this workout and knocked it out.

Comment #158 - Posted by: Brett at March 1, 2010 12:52 PM

Three rounds for time of:
75 Pull-ups
75 Dips
100 Squats
35 GHD sit-ups
This was a test of mental endurance for me. I started wanting to quit after the first round. 375 Pull ups between Saturday's WOD and Today's WOD. My arms are trashed.

Comment #159 - Posted by: CBrown at March 1, 2010 12:52 PM

Wow, this WOD was awesome! Even the people watching me at the gym got tired I think! ha

CFWU x 3
Shoulder Press 5x3
as rx'd 32:00

Comment #160 - Posted by: BIGGIE 26/m/6'1/185 at March 1, 2010 12:58 PM

Set 1 and 2: 25 Jumping muscle ups, 100 s, 35 ghd
Set 3: 25 ring dips, 100 s, 35 ghd


Comment #161 - Posted by: Casey P at March 1, 2010 1:05 PM

TIME; 12:36

Legs were on fire during the workout. They are shot after the workout.
What a workout!!!

Comment #162 - Posted by: rudy at March 1, 2010 1:14 PM

subbed 25 PU + 25 Dips for MU, but I did do one MU in there. the 3 to 1 ratio is just ridiculous, blisters on my hand said no.


Comment #163 - Posted by: FinnishCraig m/22/5'8"/161 at March 1, 2010 1:20 PM

Bingo, beautifully said, as usual, and #93 RobH as well, what you said...on the "money."

A nod to The Unknown and Unknowable, to quote Coach.

Warm-up 500m row.

Muscle-ups on rings.
Squats B2B.
GHD sit-ups.

Had to partition last round into thirds so technically not as Rx'd:


What a smoker...

Dear CrossFit,


Comment #164 - Posted by: jpatrick M/47/66"/135 at March 1, 2010 1:23 PM

Dang it, post caught in filter.

Right on, Bingo.

Comment #165 - Posted by: jpatrick M/47/66"/135 at March 1, 2010 1:24 PM


2 rft

30 dips/30 pullups (5x6 dips/pullups)
50 squats
25 situps


ran out of time

Comment #166 - Posted by: jsr at March 1, 2010 1:32 PM

scaled MUps after first 15.
(1PU:1RDip) = 1

Comment #167 - Posted by: Kiko M35/170/5'9" at March 1, 2010 1:38 PM


Way too much subbing and not enough time so...did a 25min sprint on the bike. Hit 9.00 mi on the nose -- 2:47 pace. Can't think of a time when I beat 3:00/mi on the bike for several miles in a row. Legs felt awesome during & afterward! First time on the bike since beginning CF and it was awesome

Comment #168 - Posted by: DenverDawg at March 1, 2010 1:48 PM

Well, Personally Im 17. This WOD is going to kill you, And if you cant do it all do what you can. Thats the point of crossfit, Keep going until you cant go any more. If you do that, you know you're improving, Crossfit is meant to "Forge Elite Fitness", Keyword "Elite" keep going until you cant go any more guys, I for one know I'll be giving it my all for our fallen war heroes.


Comment #169 - Posted by: Leighton at March 1, 2010 1:59 PM

Modified CFWU x3

WOD (Modified per shoulder injury)

Just went w/25 PU's & 25 Dips instead of 25 MU's. My shoulder wouldn't of taken that yet.

Get some, Go again!

Comment #170 - Posted by: DJ at March 1, 2010 2:07 PM

Capt. Frank,

Fair WInds and Following Seas, We have the Watch.

Comment #171 - Posted by: DJ at March 1, 2010 2:09 PM

John 15:13... You will not be forgotten

Comment #172 - Posted by: chipusma12 at March 1, 2010 2:16 PM

35:30, with jumping bar muscle-ups. I used a box under the pullup bar which elevated my shoulders at the bar level in the starting position.

I can't believe I did 300 squats!

Comment #173 - Posted by: johannes at March 1, 2010 2:17 PM

Subbed Pull-ups and dips:


Comment #174 - Posted by: Matty in E.WA. at March 1, 2010 2:24 PM

Subbed Pull-ups and dips:


Comment #175 - Posted by: Matty in E.WA. at March 1, 2010 2:24 PM

MUs on bar
last round of MUs really killed my time.

Comment #176 - Posted by: magnus 24/5'8"/155 at March 1, 2010 2:33 PM

25 pull ups
25 dips
100 squats
35 GHD sit ups

3 rounds at 38:27

great workout had to sub though

Comment #177 - Posted by: Jeff m/6'/155/16 at March 1, 2010 2:46 PM

MU done without wrist flick motion.

everything else as r'xd

time 35:25, tough WOD! great support from guys at Funct Fit tonight.

Comment #178 - Posted by: jonEl M/38/5'9"/172 at March 1, 2010 2:49 PM

1:01:15 with bar mu's,I used a box for a little push with my big toe!! LOL!! I finished it..that was my goal!! On the ghd sit ups I was barefoot on those for the first time...dang,it made it harder for sure!!! That was an EPIC wod!! RIP and God Bless,Captain Frank.

Comment #179 - Posted by: TRIPKASE m/37/5'7/160 at March 1, 2010 3:03 PM

2 rounds in 22:20

Comment #180 - Posted by: Jon-David at March 1, 2010 3:04 PM

Comment#23-There are alot of wods that are not simple.Treat this wod like any other,as far as scaling goes.The hero part..I treat all wods like that..we all need something bigger than ourselves to shoot for sometimes...strive,then strive some more,peace.

Comment #181 - Posted by: TRIPKASE m/37/5'7/160 at March 1, 2010 3:08 PM

Ate dinner with Frank on a quadcon at Sahl Sinjar Airfield, Ninewa Province just a couple days before he passed. Great Marine...he would have been proud of this WOD.

Comment #182 - Posted by: Jeff at March 1, 2010 3:10 PM


38:44 as Rx'ed.

Rest in Peace Captain Frank

Comment #183 - Posted by: sailiorcrew at March 1, 2010 3:19 PM

Three rounds for time of:
100 Squats
35 situps
30 dips
11,7,6 pullups

Comment #184 - Posted by: Bama Jim - M/41/6'4"/208 at March 1, 2010 3:23 PM

My time was somewhere between vomit and passout!

Comment #185 - Posted by: Johnny at March 1, 2010 3:28 PM

As Rx'd 61:00

Comment #186 - Posted by: Alan at March 1, 2010 3:41 PM

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
HSPU to 1.5” stack x neg

As rx’d: 1:06:37
Foam roll after

Comment #187 - Posted by: Sesoku at March 1, 2010 3:51 PM

34 yom 230 bwt

wod (scaled)
25 dead hang pull-ups
25 ring dips
100 squats
35 unanchored straight leg sit ups
3 rds in 33:17

Rest in Peace Captain. Prayers to his family.

Comment #188 - Posted by: brian t at March 1, 2010 3:52 PM


War Frank as rx: 31:47

Comment #189 - Posted by: jnel at March 1, 2010 3:57 PM

Capt. Frank it was an honor celebrating your life and your sacrifice with this workout...
Scaled to
10 muscle ups
100 squats
100 situps

Comment #190 - Posted by: BPemberton at March 1, 2010 4:00 PM

Made the first two rounds prescribed. Subbed 75/75 for the last round. Had no skin on either wrist halfway through round 2. Ashamed to admit I couldn't take another one. 50 Muscle ups in a workout is a p.r. Great workout. No-one who did it will forget Captain Frank. Well done HQ, in serving the memory of an obviously great man.

Comment #191 - Posted by: SD at March 1, 2010 4:01 PM

3 rds
2:1 pullups/dips
100 squats
35 ghd situps

3 rds
25 1/2bw pullups/dips
35 squats
35 situps

Comment #192 - Posted by: controlfreak at March 1, 2010 4:04 PM

Sidelined with tendinitis/bursitis or worse of my right shoulder
Squat improvement program
Kettlebell complex with left arm

Comment #193 - Posted by: Pete In Sun City at March 1, 2010 4:08 PM

Did my first official muscle up today! After one month of crossfit it feels like a great accomplishment.



5 muscle ups
100 squats
20 GHD sit ups


I'm on cloud nine after completing this especially finding out I can do 5 muscle ups at a time now.

Thanks CF

Comment #194 - Posted by: nolaRyan at March 1, 2010 4:09 PM


-situps, pullups, dips

58# asst pullups, body weight dips, 4 per muscle up (100 reps of each for each round) (over 1000 reps!)

decline situps

2hrs 13min

Comment #195 - Posted by: CJPSmith M/23/5'10"/182 at March 1, 2010 4:12 PM

Subbed 25 pullups and 25 dips for muscle ups.
Everything else as Rx'd.


Comment #196 - Posted by: Jimmy/24/6'/215 at March 1, 2010 4:16 PM

42 year old male, 6'200 pounds.

3 Rounds of:
25 deep dips (shoulders below elbows)
25 pullups (hopping to bar at fingertips)
100 squats (ass to grass)
35 incline situps (steepest setting)

Round 1- 10:02
Round 2- 14:20
Round 3 -14:13

Feel pretty good for an old man. Note my dips and squats deeper than the twenty something youngsters doing the wod in the gym today!!!

Comment #197 - Posted by: flyman at March 1, 2010 4:17 PM

I subbed 1 pullup/1 dip per muscle up...everything else as rx'd...


RIP War Frank...thank you, and thank you to everyone else who puts their life on the line every day so that we can do what we do here.

Comment #198 - Posted by: Comet at March 1, 2010 4:18 PM

Rest in peace Frank (Citadel Class of 2004)

As RX'd 32:00

Comment #199 - Posted by: falloutshelter El Cid '92 at March 1, 2010 4:24 PM


Subbing 4 pull-ups and 4 dips for every muscle-up:


That was a good challenge.

More better faster

Comment #200 - Posted by: Marty at March 1, 2010 4:24 PM


marathon training is killing my crossfit, had to sub the WOD
1030hrs-9 miles
1600hrs-3rounds for time:
2muscle ups 20 pull ups 20 dips
100 squats
35GHD situps

Comment #201 - Posted by: Eric-Clint, Texas at March 1, 2010 4:25 PM

RIP Captain Frank.

Without mu's: 37:39
Did throw in some pull-up's and body weight bench press though.

Comment #202 - Posted by: Chad at March 1, 2010 4:28 PM

CFWoD 24

3 rounds of:
10 assisted pullups with resistance band
10 assisted dips with resistance band
50 squats
25 situps


Comment #203 - Posted by: Jacques at March 1, 2010 4:31 PM

rest in peace captain frank.

ouch... didn't help that i'm stil sore from 25, 50, 75 wod.
with jumping pullups

Comment #204 - Posted by: CodyS m/16/6'0"/185 at March 1, 2010 4:32 PM

correct myself there.
jumping muscle ups

Comment #205 - Posted by: CodyS m/16/6'0"/185 at March 1, 2010 4:34 PM

correct myself there.
jumping muscle ups

Comment #206 - Posted by: CodyS m/16/6'0"/185 at March 1, 2010 4:34 PM

MUs with feet on box

Comment #207 - Posted by: Kyle A. at March 1, 2010 4:34 PM

Fair winds, following seas on your journey, warrior! Paul

Comment #208 - Posted by: Apolloswabbie 72.5 209 45 yoa at March 1, 2010 4:39 PM


3 Rounds:
25 pull ups
100 squats
35 swiss ball sit ups, feet hooked under stair step


Comment #209 - Posted by: Eric E at March 1, 2010 4:40 PM


Subbed: Muscle-up progressions (ala Tucker). Started with hands above head for first two rounds and lowered for third round to eye level.

Originally set a 40 minute time limit but when I got to it, I said "forget that" and finished the thing.

RIP Captain Frank. Peace be with Allison, Sophia, and Isabella.

Comment #210 - Posted by: Ronnieboy at March 1, 2010 4:45 PM

Just a thought...

Today's workout was not CPT Frank's legacy. It is just a workout. We don't dishonor the fallen if we can't/won't/don't want to do the WOD as rx'd.

In my humble opinion, the Hero Workouts are simply to remind us all what so many Americans have forgotten: that the Men and Women of the US Military make unfathomable sacrifices for us everyday, and they should never be taken for granted.

That said, I use them to push myself as a small token of gratitude in remembrance. If you cannot, just do what you can and scale as you will. But REMEMBER THEM!!

You WILL be remembered CPT Frank. God Bless you, your family, and the United States of America.

Comment #211 - Posted by: longhorn435 at March 1, 2010 4:48 PM


36:03 as rx'd... Wow great wod to honor a true hero!!!

Comment #212 - Posted by: Shane Cross at March 1, 2010 4:48 PM

Three rounds for time of:
10 dips
15 modified pull-ups: flat on floor w/rings 25" from floor
100 squats
35 regular sit-ups


Comment #213 - Posted by: rox f/44/5'4"/120 at March 1, 2010 4:52 PM

Rx'ed 35:02

Comment #214 - Posted by: quinn McCutchen M/40/150/5'10" at March 1, 2010 4:53 PM

Not as rxed

3 rounds of
25 pullups
25 dips
100 squats
35 ghd sit ups


Comment #215 - Posted by: Kevin McClellan 48/M/195 at March 1, 2010 4:55 PM

RIP Captain and God Bless your family

Comment #216 - Posted by: Kevin McClellan at March 1, 2010 4:57 PM

you will be remembered. thank you for your service. GOD BLESS your wife and children...


Comment #217 - Posted by: phen at March 1, 2010 5:06 PM

Subbed Muscle Ups for Pull-ups to my chest since my gym doesn't have rings (and I haven't bought any...yet). Otherwise kept everything the same.

Time: 23:10

Comment #218 - Posted by: akincaid/m/20/5'9/165 at March 1, 2010 5:07 PM


2 sets of:

50 pullups
50 ring dips
100 squats
35 GHD situp

Time: 47:05

Comment #219 - Posted by: Ron at March 1, 2010 5:12 PM

was not able to finsih workout had to get to work
31:44 two rounds
subbed pull-ups and dips

Comment #220 - Posted by: Tyler Scott at March 1, 2010 5:12 PM

M/41/6'0"/155/1st ANGLICO (2005-2007)

As rx'd

Open hand blisters on rep 69 (left) and 72 (right). Ouch!

WarFrank - We won't forget you. Rest in peace brother!

Comment #221 - Posted by: JPW at March 1, 2010 5:14 PM

33:10 as Rx'd

* MU's: 5/5/5/5/5 - 3/3/3/3/3/3/3/3/1 - 5/3/3/3/3/3/3/2
* SQUATS: all unbroken
* GHD SU's: 15/10/5/5 - 15/10/10 - 15/10/10

Comment #222 - Posted by: MarcusG 5'9 170 at March 1, 2010 5:14 PM

36:00 with bar MUs and butterfly situps. At 69 MUs tore all hell out of my hands. Subbed the last 6 for 18 dips and 18 pullups.

Comment #223 - Posted by: ryan 6'/33/185 at March 1, 2010 5:16 PM

Wow, I can't even do muscle ups. Tried doing em on a straight bar. I thought I was in decent shape. Wake-up call.

Took me 22 minutes total. I also had to do 36 HGD situps on the final one so that my left side wasn't jealous :)

Arms are really sore. Slamming protein as we speak.

Today's music was Strapping Young Lad - City

Comment #224 - Posted by: Berto at March 1, 2010 5:18 PM


W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises.

As Rx: 37:03.

Squats to an 11-inch box (below parallel); both hands to floor on GHDSU. Brutal. Third round of MUs were esp. miserable. Lost some skin on the wrists. Whole body wiped out. Great workout.

R.I.P. Captain Frank. My thoughts are with your family and friends.

Comment #225 - Posted by: rjf (Since 07-20-07. WOD no. 717) at March 1, 2010 5:26 PM


War Frank (below) scaled to:

3 RFT:
10 muscle-ups
100 squats
25 GHD sit-ups / 10 AbMat sit-ups


First 15 muscle-ups were from full hang, knees bent at 90deg which takes away much of the ability to kip. I was sharing rings with someone who was doing JMU and only raised them up when he finished (my last 15). Those first 15 were super slow.

Scaled the GHD since I haven't been on it in quite a while. In retrospect, I should have just gone for it but erred on the side of caution.

Tough WOD.

Comment #226 - Posted by: Dan D. at March 1, 2010 5:34 PM

Just moved from Fallon, NV to New Orleans and haven't worked out hard in a month, so thanks for bringing the pain.

Pullups 1. -70 2. -100
squats and situps

Only 2 rounds today. 28:10. More tomorrow!

Comment #227 - Posted by: Spit [M/33/6'1"/205] at March 1, 2010 5:42 PM

sub 1 dead hang PU/dip per MU

sub 1 jumping PU/dip per MU

RIP War Frank

Comment #228 - Posted by: OFQ-MD at March 1, 2010 5:44 PM

warm up:
jump rope
heavy bag
modified cfwu x 3

scaled to 10 MUs


Comment #229 - Posted by: crix (39/5'11"/169) at March 1, 2010 5:44 PM


MUs were from knees otherwise as rx'd

Comment #230 - Posted by: JimL at March 1, 2010 5:54 PM

As rx'd 35:00
Tough WOD on the hands!

Comment #231 - Posted by: Dan/M/185/28 at March 1, 2010 5:56 PM

SUB 3x 80# pd
SUB 3x bd


Comment #232 - Posted by: Ticotexas M/40/69/150 at March 1, 2010 6:01 PM

God Bless I am praying for the family.

Comment #233 - Posted by: Andrew Domin at March 1, 2010 6:03 PM

Scaled it!

3 rounds of:
25 Pull ups
25 Bench dips
100 squats
35 Swiss ball sit-ups


Comment #234 - Posted by: Glenn at March 1, 2010 6:04 PM

That was awesome! I have enjoyed doing Crossfit for almost two years and this is my first post.
32:30 scaled ghds to 15 plus 20 mat situps per rd. Everything else as rxd.
Thankyou for another great wod to honor a great man!

Comment #235 - Posted by: DSides at March 1, 2010 6:06 PM

scaled to 3 rounds of
25 MUs - assisted w/bands - bottom of rings at shoulder height
75 squats (butt touching approx 11" diam med ball)
25 GHD situps

followed by skill devel w/power cleans and OH squats

RIP Capt Frank

Comment #236 - Posted by: Nicky (F/46/5'2"/122) at March 1, 2010 6:07 PM


scaled big time...1 for 1 on MU-pu/dip, 3x 50 squats, 3x 35 GHDs.


Comment #237 - Posted by: Jeff H at March 1, 2010 6:07 PM

1hr 15 sec

Comment #238 - Posted by: Mark in Bismarck - 41/5'10"/155 at March 1, 2010 6:11 PM

rest in peace soldier.

Comment #239 - Posted by: aaron at March 1, 2010 6:12 PM

Ran 2 Miles: 20:03

3 Rounds of:
25 Pull Ups
25 Dips
100 Squats
35 Sit Ups

Time: 27:45

Comment #240 - Posted by: Shawn Becker at March 1, 2010 6:13 PM

Ran 2 Miles: 20:03

3 Rounds of:
25 Pull Ups
25 Dips
100 Squats
35 Sit Ups

Time: 27:45

Comment #241 - Posted by: Shawn Becker at March 1, 2010 6:14 PM

Ran 2 Miles: 20:03

3 Rounds of:
25 Pull Ups
25 Dips
100 Squats
35 Sit ups

Time: 27:45

Comment #242 - Posted by: Shawn Becker at March 1, 2010 6:15 PM

Subbed pushups for the muscle ups & butterfly sit ups for the GHD situps.



Illegitimi non carborundum

Comment #243 - Posted by: Bill Hoogsteden at March 1, 2010 6:22 PM


no MU.. 25 pullups, 25 dips, 25 curls, 25 rows in all rounds. GHD and Squats as RX'd

Comment #244 - Posted by: Adam F at March 1, 2010 6:22 PM

Did assisted MU's but other than that as RX'D


Comment #245 - Posted by: Wes R. at March 1, 2010 6:23 PM


Subbed jumping bar muscle ups and swiss ball GHDs.

Comment #246 - Posted by: VooDoo Medic at March 1, 2010 6:27 PM

75 squats / 25 pull ups / 25 dips / 25 GHDs x 3

31 min.


Comment #247 - Posted by: Chili at March 1, 2010 6:29 PM

25 mins switched from assisted muscle-ups to dips. taosted from yesterdays 600 reps WOD

Comment #248 - Posted by: greg 6'4"/216/38 at March 1, 2010 6:32 PM


75 Ring MU
300 Squats
105 Med Ball Situps (no GHD)


Comment #249 - Posted by: Shawn Bandel at March 1, 2010 6:32 PM

45 pullups
45 dips
100 squats
25 GHD

Comment #250 - Posted by: I_M_sam at March 1, 2010 6:33 PM

20squats(resting knee)

most MU in a WOD for me

Comment #251 - Posted by: justaman - liberty sc at March 1, 2010 6:34 PM

40:45 rx

Comment #252 - Posted by: Jesse Emers 25/m/195 at March 1, 2010 6:39 PM

Scaled to 3 rounds of 15 bar MUs, 100 squats, 25 full-range sit-ups:


Tape hands next time!

Comment #253 - Posted by: angstadt at March 1, 2010 6:45 PM


Did 75 squats each round, otherwise as rx'd



Comment #254 - Posted by: Clack_Attack at March 1, 2010 6:56 PM

Scaled to 3 rounds:
12 muscle ups
100 squats
50 sit ups
A taxing workout especially after doing Saturday's 10 squats, push ups pull ups and sit ups yesterday.

Comment #255 - Posted by: Anthony C at March 1, 2010 7:17 PM

Hey Spit


Welcome to New Orleans

Comment #256 - Posted by: nolaRyan at March 1, 2010 7:18 PM

scaled moves, first time on rings :-)
-feet extended out on bench for MU transition, pulled feet off bench for dip up.
-swiss ball for GHD


Comment #257 - Posted by: schinizel/m/5'9/31/150 at March 1, 2010 7:22 PM

24:33 (scaled: 10 MU's per round)

Comment #258 - Posted by: B. Rhaly at March 1, 2010 7:26 PM

subbed 3p/u and 3dips per MU
otherwise as rxd


Comment #259 - Posted by: AD at March 1, 2010 7:34 PM

Three rounds for time of:
25 pullups
50 bench dips
100 Squats
35 GHD situps on theraball


Comment #260 - Posted by: Bells M/37/6'1"/195 at March 1, 2010 7:38 PM

Filter caught my first post because I mentioned that my butt was to the grass on the squats. Used a word rhyming with grass the first time. Anyhow...

42 yr old M, 6' 200
subbed 1 dip + 1 pullup for each muscle up
Deep dips, jumping pullups

100 squats
25 incline situps in steepest angle.

Round 1 10:02
Round 2 14:20
Round 3 14:03

Not bad for an old man... dipping and squatting deeper than the 20 somethings in the gym doing the wod!

Comment #261 - Posted by: flyman at March 1, 2010 7:39 PM

Subbed a lot! Still felt it!
Each Round
25 pull ups / 25 dips
100 squats
50 sit ups

Time 24.00

Thank you Frank.

Comment #262 - Posted by: Rich at March 1, 2010 8:12 PM


As Rx'd

Time 30:47

Comment #263 - Posted by: Ransom at March 1, 2010 8:12 PM

M/64/198- Had to sub a little- in the park with my M/A class- no rings. I tried to MU on the chinup bar- no way! So..
"War Frank" (Modified)

Three rounds for time of:
25 each Pullups and Bench Dips
100 Squats
35 Bench situps

Vaya Con Dios, Frank!

Comment #264 - Posted by: peejay2 at March 1, 2010 8:17 PM

Rest in Peace CPT Frank. Prayers and thoughts with your wife and girls. I believe that this is the first Hero WOD named after a Citadel Grad and I know he would be honored. Below is an excerpt of the Citadel Cadet Prayer which I believe Warren truly embodies and sums up this WOD.

"Grant to each one of us, in his own life, a humble heart, a steadfast purpose, and a joyful hope, with a readiness to ENDURE HARDSHIP and SUFFER IF NEED BE..."

Comment #265 - Posted by: chet.lau at March 1, 2010 8:19 PM

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps


Comment #266 - Posted by: Dung Tran at March 1, 2010 8:28 PM

@ 29's
scaled to 3 rounds
50 pull-ups
50 dips
100 squats
35 GHD's

1 2 3
PU 430 1925 3525
DIPS 800 2405 4230
SQUAT 1140 2750 4605
GHD 1359 3035 4823

Comment #267 - Posted by: waderpro at March 1, 2010 9:00 PM

Respects to Captain Frank. God bless you. Thank you for your service. We can never repay the debt.

M/45/5'10"/200/CrossFit Pleasanton, CA

50 pull-up + 50 dips
100 squats
35 GHD situps

50 pull-up + 50 dips
100 squats
20 GHD situps + 15 regular situps

60 mins.

Everyday I suck a little less.

Comment #268 - Posted by: Maurice at March 1, 2010 9:01 PM

Tried to do this As Rx'd....No dice. I did do the first round in 36:51...LOL...I was late so I had to go to a regular gym and hang my rings from their ceiling, and use a roman chair for GHD's. 2nd round I only got like 2 MU's and was toast, then after several failed MU's I did 100 more squats and 23 more 'GHD Sit ups', if you can call them that. They were very uncomfortable to do on the angled roman chair and my legs were getting numb, so I called it a day...

Sorry Capt Frank, I will make it up next time around!

Comment #269 - Posted by: neil at March 1, 2010 9:14 PM


10 pull up
10 dips
50 squats
25 sit-ups

3 rds

Comment #270 - Posted by: Fkarcha at March 1, 2010 9:14 PM

wu: 1000 m row, .5 mile treadmill

2 rounds for time (was going to do 3 rounds but ran out of time)


50 pullups
75 pushups
100 situps
125 squats

Comment #271 - Posted by: DOPP at March 1, 2010 10:08 PM

This workout has been staring at me since I looked at it last night. I couldn't believe how difficult it was. I have no rings so I knew I would have to do pull-ups and dips until my arms fell off. I decided the workout was just too ridiculous and that I was going to do something else.

I have been a crossfitter for 3 years now. I am a Detective currently and do most of the workouts with other officers during lunch time at our department gym. There's no coincidence that those of us that are dedicated to crossfit at lunch time are all operators on our Tac Team. We bust our asses doing the WODs so when it comes time to hit the door it's a walk in the park.

I got to work today and was looking for another workout to do at lunch time because the Hero workout was over the top. Of course, everytime I hit the Crossfit page I saw Capt. Frank staring back at me as if he was calling me out. Lunch time hit and I knew the only workout to do was Capt. Frank's Hero workout.

I was in the gym a little early and started before the other guys got there. I worked through about 3/4 of it when out Tac Team Sgt. who is not a crossfitter walked through and could see I was dying to get through the workout. Without saying a word to me I told him that I would rather die in here making my way through this workout than die out on the operation. You know the old saying about better to sweat in the gym than bleed in the street... Capt. Frank was on my mind the entire workout pushing me along.

I get to be the front guy in out stack most times going through the door and know how important it is to be in the best physical and mental condition I can be in when time comes. To that end Capt. Frank carried my ass through today's workout. Rest your soul brother. You served well.


Comment #272 - Posted by: 611 at March 1, 2010 10:11 PM

35 pu/dips sub
rest as req


Comment #273 - Posted by: Kylec at March 1, 2010 10:45 PM


As rx'd.


RIP Frank.

Comment #274 - Posted by: Antun Karlovac at March 1, 2010 11:04 PM

2 rounds are all I could muster 17:43

jumping bar mu and straight leg unanchored sit-ups, guess i burned out quickly on mu's. Not used to bar mu's but no longer able to access a certain box bc a few ^&*#$ decided that only active duty should be allowed to be in there and requested it from higher up. fill in the expletive if you will

Comment #275 - Posted by: Cphil 24m/5'9"/155# at March 1, 2010 11:54 PM

scaled down to 15 mu per round.
time: 35'41

Comment #276 - Posted by: ccfeldt at March 2, 2010 12:08 AM

3 Rounds for time of:-
Did a scaled 10 MU 50 Squats 30 Sit-ups.

Did 14 MUs then had to do progressions for the rest.

James needs to work on his ring dips!
20 Press-ups, 50 Squats, 30 Situps


Comment #277 - Posted by: Optimistic Dan at March 2, 2010 1:32 AM

scaled down to 15 mu per round.
time: 35'47

Comment #278 - Posted by: Jon A at March 2, 2010 2:39 AM


Comment #279 - Posted by: TomO/43/M/200 at March 2, 2010 2:51 AM


Comment #280 - Posted by: 42elysium at March 2, 2010 4:05 AM

RIP - fair winds and calm seas brother.

Comment #281 - Posted by: Don Clarkson at March 2, 2010 4:06 AM

25 minute x trainer
3 rounds
25 Dips
50 Squats
35 Sits
good workout

Comment #282 - Posted by: dyagg at March 2, 2010 4:18 AM

14:57 Scaled to 40% (10,40,14) Per Round

Comment #283 - Posted by: Hari at March 2, 2010 4:43 AM

test post.

Comment #284 - Posted by: Pete at March 2, 2010 5:04 AM

2x CF WU

3 rounds:
10 muscle ups (subbed with pull ups/dips)
50 squats
25 ghd


Comment #285 - Posted by: Chris Bonvie at March 2, 2010 5:29 AM

subed 75 pull ups/dips = 225 each
rx'd the rest. 55 mins.
m 44 5'8 170

Comment #286 - Posted by: pete at March 2, 2010 6:27 AM

Wanted to take some time to play with my new rings:

18:40 for squats and sit-ups.

played around on rings aftward, need to look up some MU progressions and technique, they didn't go so well.

Comment #287 - Posted by: MattTruss M/24/5'7/165 at March 2, 2010 6:41 AM

oh and I can't forget, Mr. Frank, thank you for your service, someday I can do right by you and do this WOD as Rx'd. Thank you sir for giving all so that I can give some, no matter how small my some may be.

Comment #288 - Posted by: MattTruss M/24/5'7/165 at March 2, 2010 6:44 AM

45:24! Awesome Programming Coach!!!!!! Love it!!!!

Comment #289 - Posted by: Joel at March 2, 2010 7:08 AM

semper fi

Comment #290 - Posted by: earline at March 2, 2010 7:13 AM

The So. Cal. level 1Cert was incredible. I came into this not sold on Crossfit. I would do some of the WOD's on my own at the gym I work at. Thanks to Pat, Jason, Jolie, Stephane, Andrew, Ely, & Erik for enduring my lack of experience with certain movements. You were all incredible.

Comment #291 - Posted by: Dan at March 2, 2010 7:35 AM

F/33/5'3"/108 35 sit ups, 100 squats, and 12bi/12tri culrs at 12lb ea x 3 rounds 22 minutes

Comment #292 - Posted by: Mindy S at March 2, 2010 7:48 AM

I was serving with this guy when he was killed in Biaj, Iraq in Western Ninewah. I'm glad he has this workout named after him. We lost another MSG from the Army that day as well in the attack.
Brave Rifles!!!

Comment #293 - Posted by: Mike Perry at March 2, 2010 7:57 AM

I was serving with this guy when he was killed in Biaj, Iraq in Western Ninewah...good to see the workout in his honor. We also lost an Army MSG as well in the attack. Brave Rifles!!!

Comment #294 - Posted by: Mike Perry at March 2, 2010 7:59 AM

Nasty Girls

3PU/3Bardips per MU
105# HPC

4:11/6:45/6:24 = 17:20 total (PR)

Comment #295 - Posted by: Pete - Decatur GA at March 2, 2010 8:07 AM

Modified Brand X Pack scaling, 3 rounds for time of:
30 strict pull ups
30 jumping ring dips
50 squats
25 situps

36:24. Disappointed. Today was a battle with the inner voice, almost quit a couple times.

I really need a better set of rings. My homemade ones leave me bleeding every time....

Comment #296 - Posted by: Tree Farmer at March 2, 2010 9:10 AM

25, 15, 15, assisted mu's
100, 100, 100 squats
35,35,35 ghd situps using bench and smith machine


legendary WOD
semper FIT

Comment #297 - Posted by: Jean-Paul Lara at March 2, 2010 9:14 AM


25 Jumping Muscle-ups
100 Squats
30 GHD situps


Comment #298 - Posted by: Chris at March 2, 2010 9:24 AM

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Time: 43:21

Modified muscle ups with false grip rows/ring dips. Went from row to transition and half of the dips I was able to push directly up into extend position on the rings and some I had to jump cause I was soo tired.

Comment #299 - Posted by: Laurie at March 2, 2010 9:34 AM

this is crazy i was there when CPT Frank and MSG Davis who was in the army were killed. i was just thinking about them the other day. and i came across this post. i still miss them both RIP

Comment #300 - Posted by: D at March 2, 2010 9:34 AM

RIP War Frank. Best wishes to you and your family.

Three rounds for time of:
25 x (1 PU, 1 bar dip)
100 Squats
35 GHD situps

Time: ~25 min

Didn't get enough rest before this WOD, nearly lost it toward the end!

Comment #301 - Posted by: Slav 22/m/68"/153 at March 2, 2010 9:46 AM

Thank your for your service Fank, you'll never be forgotten.

time 12:30...i did pull-ups instead of muscle-ups, and i did weighted squats instead of air squats

Comment #302 - Posted by: KyleSmith at March 2, 2010 10:06 AM

Sub'd p/u & dips (graviton) for m/u and regular sit-ups for GHD's:

100 p/u
100 dips
100 squats
50 sit-ups

1 hr 10 min

I almost quit in the 2nd round and didn't want to start the 3rd round, but gutted it out to finish. I can't do p/u's yet, but still really sore today.

Comment #303 - Posted by: Rhonda at March 2, 2010 11:15 AM

I had no idea I could do 75 strict muscle ups! These workouts make me realize how much one can accomplish with drive and detrmination. Thank you so much crossfit. And thank you to you Frank, we have you and your family in our hearts.
52:10, full work out :)

Comment #304 - Posted by: D at March 2, 2010 12:16 PM

Crossfit, Day2

Semper Fidelis, Captain Frank.

Modified War Frank:

3 rds


1st round, Pull-ups unassisted
2nd round - PU assisted
3rd round - PU assisted

46:43 -- long way to go.

Comment #305 - Posted by: IrishMarine13 at March 2, 2010 12:19 PM


*Subbed 1:1 pullups/dips for MU



Comment #306 - Posted by: Keith M at March 2, 2010 12:30 PM

3 rounds of:

75 inverted ring pulls
75 ring dips
100 squats
100 crunches


Comment #307 - Posted by: lucien at March 2, 2010 12:44 PM


2x rnds:
2x JGMU+4x squat complex out to 25x total JGMU
2x JGMU+4x squat complex out to 25x total JGMU
time 24:45

JGMU= JungleGym straps on door MuscleUp simulation, gotta start somewhere and breaking it up like this allowed me to keep moving non-stop...

Comment #308 - Posted by: RobertP at March 2, 2010 12:54 PM

25 pullups and 25 dips for MUs


Comment #309 - Posted by: Ryan at March 2, 2010 1:04 PM

25 pullups and 25 dips for MUs


Comment #310 - Posted by: Ryan at March 2, 2010 1:04 PM

anchored situps for GHD (don't have one at our gym)

after 56th MU, skin tore on my palm so I did 3 kipping PU and 2 dips for 1 MU

Comment #311 - Posted by: Nick M/24/192/5'9 at March 2, 2010 1:24 PM

48:48 Rx

Comment #312 - Posted by: GAC 27/M/6'4/185 at March 2, 2010 1:33 PM

Three rounds for time of:
25 ring dips
100 Squats
10 knees to elbows, 25 situps

Comment #313 - Posted by: gepeto at March 2, 2010 1:52 PM

RIP Captain


Squats & GHD situps as rx'd. Did 8 bar MUs in 1st round. Subbed 1:1 pullups & dips for all of the rest of MUs.

Does anyone else find bar muscle ups harder than "real" muscle ups? I don't have access to rings most of the time, but I feel like I struggle on the transition much more when I'm doing bar MUs.

Comment #314 - Posted by: Chris O m/29/175 at March 2, 2010 2:13 PM


Sub'd 140 lb pulldowns and dips for M/Us
100 squats
35 situps

Comment #315 - Posted by: MatthewK at March 2, 2010 3:38 PM


25 MU's. i did 15, 2 pullups + 2 dips per MU. last set pullup bar broke in the garage gym. had to do trx pullups using the rings.

aside from that as rx'ed


Comment #316 - Posted by: JBreakey m/18/5'11"/165 at March 2, 2010 3:56 PM

Semper Fi, Sir. As the hymn goes, "If [they] ever look on Heaven's scenes, they will find the streets are guarded by United States Marines!" Rest well, Sir -- we miss you brother, but we'll fight together again someday!

Comment #317 - Posted by: Dave at March 2, 2010 4:05 PM

Had to scale to jumping muscle ups. 25.13 Still a tough WOD.

War Frank! That's got to be the best name for a hero WOD and truly befitting of a fallen warrior. God bless Capt Frank and his family. Semper Fi.

Comment #318 - Posted by: M. Honcho M/31/5'10/170 at March 2, 2010 4:34 PM



3 rounds
25 pullups/dips
50 squats
35 situps (on the 45 degree back extension apparatus)


Comment #319 - Posted by: D Craig at March 2, 2010 4:54 PM

subbed jumping mu's bottom of ring 5" overhead.
couldn't string more than 15 squats on last two rds.


may take me an hr, but next time 30 mu for time comes up i'm doing them right. can get 1 or 2 in 8 tries. rough on hands/time but time to step up.

Comment #320 - Posted by: mtvet/45/6'/220 at March 2, 2010 6:05 PM

TM - 223
(M/24/162lbs - 5'7") Krak

As Rx'd - 37:53

Comment #321 - Posted by: brandon at March 2, 2010 6:10 PM

75 muscle-ups is just plain stupid. You're asking for a shoulder injury.

Comment #322 - Posted by: Jerad at March 2, 2010 7:17 PM

scalled down alot already really sore.
8 mu
35 squats
15 ghd su
3 rounds

Comment #323 - Posted by: Ian Wheelis at March 2, 2010 7:17 PM


scaled and modified; 3 sets of:
10 pullups; 10 dips; 100 squats; 20 inclined situps.

then i bicycled home.

Comment #324 - Posted by: pedalingj on maui m/38/77"/215# at March 2, 2010 7:34 PM


scaled :( 3 rounds
15 mu's
100 squats
30 ghd su's

Comment #325 - Posted by: c-loc at March 2, 2010 7:34 PM

Suck it up.

As Rx'd

Comment #326 - Posted by: Adam Stevenson at March 2, 2010 8:21 PM

1st rd- 16:48.
2d rd- 20 mups, 15plups/15dips.
3d rd- 1 mup, 72 plups/72 dips.
Singapore sweat and loss of strength in left wrist stopped mups in 2nd rd after numerous failures. Used ball for GHDs :+(
Time: 59:14.

Comment #327 - Posted by: Xman at March 2, 2010 8:34 PM

subbed 3 rounds of:
25 pull-ups
25 dips
75 squats
20 GHD sit-ups

Comment #328 - Posted by: Drew m/41/158/5'10" at March 2, 2010 8:36 PM


Comment #329 - Posted by: Josh M/35/74"/195# at March 2, 2010 8:52 PM

Have to do jumping M/ups after shoulder surgery

No GHD so regular twisting sit ups

Anyway, 26m 43s

Comment #330 - Posted by: Simon M/43/168/UK at March 3, 2010 1:49 AM


37:09 as rx'd

Comment #331 - Posted by: cody bailey at March 3, 2010 4:11 AM



25 pull-ups/dips
50 squats
35 sit-ups


Comment #332 - Posted by: elliott at March 3, 2010 5:53 AM

M/ 36/ 132 lbs/ 5'-6"
As Rx: 33:40 ... I did laps and I still have to download my results, but that was just about exactly my time. I had to run up the stairs and across the gym for the GHD machine/ area but no big deal. Most of the time was at the rings, but they were pretty good and consistent until the last 17 or so.. I had to do those as singles. I was pretty much going 4-5, 4-5, 3,3, then 2's for most of the time on the rings. I hit a wall after about 7-8 on the last round of M.U.s I thought of this WOD as a grinder.. just keep on pushing and push hard... this was in honor of a fallen father, son, husband, friend. I was working in honor of him and tried to actually think of that. Really it was my wrists and forarms where they get chaffed from the wooden rings that were starting to really hurt. Fun WOD and I'm glad I did it. I don't think I'd change much up on this one as far as programming goes.

Comment #333 - Posted by: Anton at March 3, 2010 6:36 AM

I don't usually post any overall thoughts about what others are saying, but since I've been reading quite a lot of people complaining to the tune that this WOD is NOT achieveable, or rediculous, or this is just asking for an injury is beyond belief to me. The workouts are all SCALEABLE... so if you can't do them as Rx, then SCALE them to your abilities. Some WODs will appear easier than others as we all have different strengths and weaknesses... I'm sure to most big guys 135 lbs hang power cleans is not a big deal or 155 lbs clean & jerk isn't too heavy, but to me at about 132 lbs it is something. I deal with it and try to do those WODs as Rx, adn if I can't I work to them... I don't say it's not doable or it's rediculous. Those kinds of comments are not productive and are not accurate. These WODs are supposed to be a real test to EVERYONE of ALL abilities. I hope we can all relish the fact that we have room to grow and develop. Everyone is trying to improve and get PRs.

Comment #334 - Posted by: Anton at March 3, 2010 7:04 AM

25-power cleans 95# first set
25-hang cleans 95# second set
Had to quit as I was out of time after doing a 30 min warmup.

Comment #335 - Posted by: matt m/46/65"/154lb at March 3, 2010 7:29 AM

M 29 / 5'10" / 233


First of all, I would like to likewise state what has already been said. I am proud to perform a Hero WOD and pray for his family that they are well and strong in spirit.

Missed the WOD the other day so I combined the two with modifications due to lack of having rings.

So respectfully modified Hero WOD as follows:

Time: 59:48.8


This was the most difficult WOD for me to date. I was part disappointed about my posted time and part proud that I even finished.

I have found that I may not have all the tools to get the WOD'S done specifically as written, but the website allows for flexibility and the substitutions are by no means a cake walk.

I am grateful every day I look at my body for the results I have seen in only three or four weeks of performing WOD'S thus far.

I bought a P90X bundle about 1.5 years ago, kept at it for about six weeks as prescribed and never saw any results near what I am seeing now.

More importantly, my school work, my job functionality and home life have improved and become better since I began my journey.

Who knows, maybe one day I can go to a seminar and begin an affiliate near my home. The laziest country in the world needs to collectively get to performing these WOD'S.

Imagine a country where we are collectively prepared for whatever life brings our way.


Comment #336 - Posted by: Abear at March 3, 2010 8:42 AM

37:52 as Rx'd with Abmat situps

Comment #337 - Posted by: Jette 40/M/5'11"/175 at March 3, 2010 9:08 AM

"War Frank"
3 rnds.
15 MU progressions
50 squats
25 situps abmat

Comment #338 - Posted by: surffire at March 3, 2010 11:01 AM

31 yom, 190 lbs

53:10 as rx'd


Comment #339 - Posted by: Jeff Weltmer at March 3, 2010 11:15 AM

Scalled to 10 assisted MUs


Comment #340 - Posted by: John m/168/68"/41 at March 3, 2010 11:50 AM

"War Frank"

Mixture of m/ups and jumping m/ups,as i was standing about too long wi the missed ones,ghd's harder than usual after the 100 squats.
before,2+ 1/2 hours snatch work,1+ 1/2 hrs squats,s/p and b/p, done !

Comment #341 - Posted by: Pedro Barrera,Scotland at March 3, 2010 11:57 AM

Ripped a little skin on my left hand on the MUs :(
At Station 31 with Rick Ihrie. Thanks again Rick!

Comment #342 - Posted by: Doug at March 3, 2010 1:11 PM

Subbed jumping muscle ups and normal situps, otherwise as rx'd


Comment #343 - Posted by: Brian R at March 3, 2010 2:24 PM


Comment #344 - Posted by: HMV at March 3, 2010 3:20 PM

Used physioball with feet anchored for GHD situps.
Rest as RX'd

Comment #345 - Posted by: Matt Burritt at March 3, 2010 4:10 PM

28:20 with jumping muscle ups rings at 81" reach is 92"

Comment #346 - Posted by: jbark at March 3, 2010 4:41 PM

100 jump rope warm up.

Subbed 4 pull ups/4 dips for 1 muscle up. No rings. Rest as Rx.

Time 38:33.

(Rest in Peace Devil Dog) Thank you for your service.

Comment #347 - Posted by: Madman75326 at March 3, 2010 4:47 PM

Situps on ball with feet anchored.

Comment #348 - Posted by: Brandon Burritt at March 3, 2010 5:00 PM

War Frank Scaled, 3rft of 10 bnd ast dead hng MU, 75 sqts, 30 GHD SU; 20.30. Hambone joined me!

Comment #349 - Posted by: apolloswabbie at March 3, 2010 5:38 PM

as rx'd 58:30

had to use a bar no rings, fell on the bar a few times ribs are a little sore.

Comment #350 - Posted by: jamie/31/m/175/5'11" at March 3, 2010 5:46 PM

28:22 had to modify GHDs to sit on a ball and did assisted muscle ups with 120#... baby steps...

Comment #351 - Posted by: Go Blue at March 3, 2010 6:49 PM

23/m/170lbs 5'11

subbed pull ups for muscle ups



Comment #352 - Posted by: Paul at March 3, 2010 7:31 PM



Comment #353 - Posted by: amped 35/M/190/6' at March 3, 2010 7:46 PM

It was an honor to serve along side him.. thank you for the fond memories, and you will never be forgotten. RIP

Comment #354 - Posted by: OmbrA at March 3, 2010 10:58 PM

36:18, 3:1 ratio first round, 1:1 ratio last two rounds

Comment #355 - Posted by: mjp at March 4, 2010 4:36 AM

3 rounds

10 strict pullups
10 bar dips
50 squats
25 decline situps

all exercises with 16 lb. vest


Comment #356 - Posted by: cbecker at March 4, 2010 5:48 AM

Mods: 25 donkey kicks on raised platform for GHD sits, otherwise as rx'd.

RIP Mr. Frank

Comment #357 - Posted by: mike in the ro at March 4, 2010 6:06 AM


Comment #358 - Posted by: EJ at March 4, 2010 6:46 AM

RIP Frank

Scaled - props to anyone that did this as Rx'd

29:15 - 3 rounds
25 pullups/dips
100 squats
35 decline situps

almost met pukey again on this wod

Comment #359 - Posted by: John/24/5'8/180 at March 4, 2010 11:33 AM

Warren was a year behind me and on my battalion staff during my senior year at The Citadel.

Not a day goes by that I don't think about him, Josh, Dan and Shane.

RIP, Warren.

Comment #360 - Posted by: Orson at March 4, 2010 12:32 PM

Warren was a year behind me and on my battalion staff during my senior year at The Citadel.

Not a day goes by that I don't think about him, Josh, Dan and Shane. Citadel GWOT KIAs

RIP, Warren.

Comment #361 - Posted by: Orson at March 4, 2010 12:32 PM

Subbed 25 jumping pull ups and 25 dips for the 25 muscle ups

other then that as rx'd


RIP condolences to all who lost a friend

Comment #362 - Posted by: Cleveland at March 4, 2010 3:12 PM

3 Rounds for time:
15 Pull-Ups/15 Dips---on the gravitron.
100 Squats
35 Decline Sit-Ups

Round 1- 10:15
Round 2- 10:42
Round 3- 10:25

TOTAL= 31:23

Comment #363 - Posted by: Allison at March 4, 2010 3:43 PM

As Rx'd:

First set of Muscle ups started out with 10 and the rest were sets of 2. The last 2 rounds were a set of 5 and then the rest were 2's as well. Needless to say a majority of my time was spent here. Only 1 failed rep that was in the last round due to fatigue and being able to pop out of the dip. This was a tough one for sure

Comment #364 - Posted by: Eric Gohl 23/5'10/170 at March 4, 2010 4:07 PM

Did the muscle up with my ankles/shins on a bench, but I did them all. It took ~30 min.

Comment #365 - Posted by: Runningeasy m/44/5'9"/205 at March 4, 2010 6:27 PM

Did the muscle up with my ankles/shins on a bench, but I did them all. It took ~30 min.

Comment #366 - Posted by: Runningeasy m/44/5'9"/205 at March 4, 2010 6:28 PM

Subbed 4x pullups and dips


Comment #367 - Posted by: Rosie in Atl at March 5, 2010 5:47 AM

Scaled to 15 MUs per round. All else as RX'd.


Comment #368 - Posted by: dubbs at March 5, 2010 11:56 AM

unable to do muscle ups - did practice the progressions on the rings as demonstrated by Jason Khalipa.

Substituted 2 rings dips and 2 ring pullups for every muscle up - that took quite a while

Everything else as rx'd


It's amazing how much the muscles are able to adapt after performing a workout that is so drastically different than exercises done before.

Finish strong!

Comment #369 - Posted by: Neill m/20/5'11"/186 at March 5, 2010 3:33 PM

Three rounds for time of:
25 Muscle-ups - scaled to 5-3/3 pushups and dips assisted by my dear friend the gravitron
100 Squats - scaled to 35
35 GHD situps scaled to 15


Comment #370 - Posted by: anima625 at March 5, 2010 4:47 PM

as rx'd

managed to do all 75 muscle-ups...not at a quick pace either. I spent a friday night doing this with the girl is pissed at me cause i spent an hour and a half with the "WAR FRANK"


this was for you buddy!


Comment #371 - Posted by: al deezy (32-m-155) at March 5, 2010 6:03 PM

@ the sweatbox
as Rx'd


3rds were definately a battle to finish but felt like a great accomplishment when completed everything...muscle-ups were not easy but are getting better. Congrats to the sweatbox crew for battling through a beast of a workout...time to rest up and get ready to battle another day.

Thanks Frank and the other troops that have gave their lives for the cause of our all are very appreciated and your families are in our prayers, thank you all!!

Comment #372 - Posted by: N_Rahim 28/m/150# at March 5, 2010 7:54 PM

Done on 3/5/10

In the round one and two completed:
25 Muscle-ups
100 Squats
35 GHD sit-ups
In round three completed:
75 Pull-ups
25 Ring-dips
100 Squats
35 GHD sit-ups

Obviously, muscle-ups were a killer, but it's definitely improving since the beginning.


"Mrs. Miyagi"
Scaled to:
3 rounds
50 Jumping pull-ups (on a 10.5" box)
50 Dips
100 Squats
35 GHD sit-ups


Comment #373 - Posted by: Miyagi 30/m/168# at March 6, 2010 9:01 AM

1 hour 21 minutes 3 seconds

several phone calls in between


Comment #374 - Posted by: Logan S at March 6, 2010 10:44 AM

did MU's from knees and anchored feet to do situps off a bench: 29:52

Comment #375 - Posted by: Sherwood m/21/6'/200 at March 6, 2010 12:52 PM

sub'd 3 pull ups and 3 ring dips for MU


Comment #376 - Posted by: Todd S at March 6, 2010 8:31 PM

scaled to Pack:
Three rounds for time of:
10 Muscle-ups (3:1 sub pullups & dips)
50 Squats
25 Situps


Comment #377 - Posted by: d_wurm at March 6, 2010 8:52 PM

"War Frank"

Three rounds for time of:
25 Muscle-ups SUB Muscle-ups from kneeling position
100 Squats
35 GHD situps


Comment #378 - Posted by: Louis Herrera 51 70" 179 at March 6, 2010 10:11 PM

2 rounds:
25 muscle ups (lockout, mostly kipping)
100 air squats
35 ghd situps

1 round:
15 muscle ups (no lockout)
100 air squats
35 ghd situps
10 muscle ups (no lockout)

63:13 03/06/2010

Comment #379 - Posted by: johnathon in seattle 28/5'8/160 at March 7, 2010 12:15 PM


as rx'd

Comment #380 - Posted by: Francis Vu Nguyen at March 7, 2010 6:55 PM

38:58 Rx'd

Comment #381 - Posted by: Bejan at March 8, 2010 3:15 AM

subbed as such:

30 dips/assisted pull ups
100 air squats
60 anchored sit ups


Comment #382 - Posted by: berts (6/41/180/M) at March 8, 2010 6:22 AM

as rx'd...but the last 15 Muscle Ups in each round were jumping muscle ups.


Comment #383 - Posted by: Jonathan Paulson 6'7" 217 26M at March 8, 2010 8:56 AM

scaled to:
3 rounds of:
21 assisted pull-ups
21 assisted dips
100 squats
35 GHD

Comment #384 - Posted by: Karen 21F/5'4/110 at March 8, 2010 1:00 PM

RIP Captain Frank. May God be with your family friends and comfort them.

modified MU

Comment #385 - Posted by: RB at March 8, 2010 5:39 PM

CFWU-2. Shortcut to get started due to length of WOD.
Kneeling muscle ups.
Pleased w/pace of first 35 or so squats each round. Then fast but breaks till about 65. Then slow & steady to 100.
Good range on GHD.

Comment #386 - Posted by: jrm at March 8, 2010 6:11 PM

30/m/71"/180#/Camp Taji, Iraq

CFWU x3 (only 5-10 pullups per round)
45:02 as RX'd

Tore the skin off my right palm during the third round. My hands aren't used to all that false grip work.

Comment #387 - Posted by: Archer6479 at March 8, 2010 9:37 PM

Massive sub

20 min ultimate frisbee HR at 74% avg.

15 min of working on doing MU, better but still need work.

100 DU took 2:15.. off pace.

Comment #388 - Posted by: Matt A at March 9, 2010 7:12 AM

subbed (25 pushups/25 chair dips) x 3 for muscle ups

last round I only maxed out on each of the respective reps (close to 25 for pushups/dips, 60s for squats, all of the sit ups).
Went for a run (2ish miles?) to make up for the missed reps immediately after.

Took awhile. Probably close to 50 minutes total?

Comment #389 - Posted by: blckorder at March 9, 2010 5:42 PM


sub: 50 pullups / dips for muscle ups

Comment #390 - Posted by: MikeyPaul/m/28/170/5'8" at March 9, 2010 6:56 PM

~27 mins

more like a jumping pull-up followed by a ring dip. Although the ones at the beginning looked more like muscle-ups.

Comment #391 - Posted by: jayman_cf at March 10, 2010 10:18 AM

Muscle-ups from knees.

Otherwise as rx'd


Tough workout, but well worth it. RIP and God bless.

“Know therefore that the LORD your God is God; he is the faithful God, keeping his covenant of love to a thousand generations of those who love him and keep his commands.”- Deuteronomy 7:9

Comment #392 - Posted by: Jon/M/28/5'9/160 at March 11, 2010 7:29 AM



3 rounds
15 pullups/dips
60 squats
35 situps


Comment #393 - Posted by: AST at March 11, 2010 8:33 AM

32:42 as rx'd

8:25(3:15 MU's)
12:11 (6:10 MU's)
12:05 (6:10 MU's)

13 MU's in a row first rnd. Squats slow after running yesterday. GHD's slow as usual. Glad I did this WOD.

finally getting over my cold.

RIP War Frank.


Comment #394 - Posted by: brian p at March 11, 2010 6:25 PM

35 4-count bicycle kicks instead of GHD (no machine nearby)

TIME - 51:11(PR)

Comment #395 - Posted by: smithwick's at March 12, 2010 6:45 AM

20100312 1600hrs
WOD100301: "War Frank": Three rounds for time of 25 Muscle-ups, 100 Squats and 35 GHD situps.
Sub'd 25PUs/25Dips = 25MUs and regular anchored SUs.
Hadn't worked out for a bit as wasn't feeling good / no time. BACK AT IT!
That was a tough WOD...guess that's the point. RIP Capt. Frank

Comment #396 - Posted by: AlexR 29/m/94kg at March 12, 2010 3:51 PM

Warren Frank was a Team Leader in my Platoon when he was killed. He was arguably the BEST officer in our company. Always looked out for his men and other Marines in the unit. This WOD is just like his style too, complex, difficult, but at the end, you know why you did it.

Comment #397 - Posted by: MarineCrusader at March 13, 2010 5:04 PM

Citadel Brother in in peace Frank, Citadel Class '04. Allison, Sophia Lynn and Isabella Grace will forever be in my thoughts.

El Cid!

Comment #398 - Posted by: Andrew Cawood at March 13, 2010 11:56 PM


3 rounds for time of 16:12

20 muscle-up progressions with rings at forehead
50 squats
25 sit-up

Comment #399 - Posted by: Anthony Rubino at March 14, 2010 7:01 AM


Subbed 3 bent-over rows w/ 40 lb. dumbbells and 3 push-ups for each muscle-up. Did situps on swiss ball and not GHD machine (performed this one in a small gym while on vacation, so had to make some adjustments).


Comment #400 - Posted by: Kent at March 14, 2010 3:12 PM


only 8 MU in 3rd round; cut short due to heel of left hand ripping

used abmat for SU


Comment #401 - Posted by: MoGreene at March 15, 2010 4:14 AM

Subbed 3:1 pullups:ring dips for MUs, and inclined (2 steppers & bench) situps for GHDSUs.
Wasn't looking forward to this after the 150 pullups yesterday and feel utterly destroyed now, but happy I made it all the way through, even with a slow time.



Comment #402 - Posted by: JonK at March 15, 2010 5:51 PM

subbed 75 lb db swings for MU

Comment #403 - Posted by: Mike 36/66"/170# at March 18, 2010 11:26 AM


Comment #404 - Posted by: kgw at March 25, 2010 10:12 AM

did 1/5 of everything and subbed knees-to-elbows for sit-ups


Comment #405 - Posted by: Manchild at March 25, 2010 11:02 AM

As rx'd


This one was just a complete as rx'd wod for me. My MU are to weak to do 75 MU fast. This was a very challenging and very deserving of a soldier who will be missed. Thank you to all the soldiers and thier families who fight for our freedom. RIP

Comment #406 - Posted by: cheflin31/M/5'11"/200 at March 31, 2010 12:48 PM

CFWU x 3; no pullups but HSPUs and Ring Dips

Subbed Pullups for MUs; still at #40 gravitron
GHs on Swiss ball

Squats in 50+50s x 3
GHDs unbroken

27:30; still a good sweat with subs.

Comment #407 - Posted by: F15E_WSO/47/6'/180 at April 1, 2010 1:08 PM

RIP brother
Couldn't do GHDs as the machine was occupied. 30 dolphins and 30 situps as sub
25-20-20 for MU (triceps rubbed RAW. That was the deciding factor to scale)

Comment #408 - Posted by: ac at April 7, 2010 6:26 AM

Did 25 jumping muscle ups on rings
100 squats
35 situps
for 3 rnds.

Comment #409 - Posted by: chaps at April 21, 2010 8:45 AM


Three rounds for time of:
15 Muscle-ups (1 MU=3 pull-ups, 1 ring dip)
100 Squats
35 unanchored floor situps


Comment #410 - Posted by: Chad at April 23, 2010 10:36 AM

did one round and 5 mu in 14:36

Comment #411 - Posted by: dcyn at July 12, 2011 8:05 PM

Just found this... I was there with him at the end. Thank you for honoring my brother with this.

Comment #412 - Posted by: Marc Shelton at October 6, 2011 12:42 PM

You were a damn good officer Capt. Frank, it was a pleasure serving with you. Sgt Westbrook. 3/1 Lima Co

Comment #413 - Posted by: BobbyFFgrunt at June 11, 2012 5:45 PM
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