August 22, 2013

Thursday 130822

"Dobogai"

Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells

Post time to comments.

Hero_DerekDobogai_th.jpg

Enlarge image

U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed. He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.

Posted by Pukie at August 22, 2013 5:00 PM
Comments

It's the trifecta!!!

Comment #1 - Posted by: Joe at August 21, 2013 5:09 PM

http://iraqnam.blogspot.com/2007/08/derek-dobogai-remembered.html(w/f safe)

Comment #2 - Posted by: RichK at August 21, 2013 5:13 PM

All heroes this week. Nice.

Comment #3 - Posted by: Kris at August 21, 2013 5:22 PM

Any reason for the 3 heroes in a row??

Comment #4 - Posted by: John at August 21, 2013 5:43 PM

Why is the sky blue? Cause God loves the Infantry
People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf." - George Orwell
RIP My Brothers In Arms
Être prêt

Comment #5 - Posted by: Pete In Sun City at August 21, 2013 6:17 PM

I love the heroes! Can't wait for this one.

Comment #6 - Posted by: SSG at August 21, 2013 6:21 PM

RIP Brother.

Comment #7 - Posted by: Don Clarkson at August 21, 2013 6:37 PM

24:41

Comment #8 - Posted by: B. Rhaly at August 21, 2013 7:03 PM

RIP brother, not a day goes by that we don't miss you all.

Comment #9 - Posted by: David Fowler at August 21, 2013 7:06 PM

RIP brother, not a day goes by that we don't miss you all.

Comment #10 - Posted by: David Fowler at August 21, 2013 7:09 PM

@#3 -- HQ is officiall off the tracks.

Feel sorry for the newbies who actually use the site for their programming...

Comment #11 - Posted by: #3 at August 21, 2013 7:13 PM

Rest in peace Derek. It was a privilege getting to know you as you excelled at IOBC. I still do the 10 minute drill you taught the platoon (10 Rounds, EMOTM. Sprint 100 meters, jog back to start point).

Tropic Lightning!

Comment #12 - Posted by: Tim Ferber at August 21, 2013 7:37 PM

@Pete in Sun City, one of my favorite quotes.

Comment #13 - Posted by: Glorybelle (F/44/5'5/134) at August 21, 2013 7:41 PM

RIP Captain Dobogai
M/27/5'9"/185
6:45
Subbed muscle-ups with pull-ups and dips

Comment #14 - Posted by: Blake at August 21, 2013 8:15 PM

Take Arms!! Crossfit Thank You!! Being that tomorrow is the anniversary of the accident you guys made my day. I didn't know there was a Hero WOD after any of my guys. Is there any way we could also incorporate the additional 13 Soldiers that also were killed that same day in that Helicopter Accident. All were great men and I am sure CPT Dobogai would like them also remembered with him.

Comment #15 - Posted by: Juan E at August 21, 2013 8:16 PM

Can't wait to do this workout. Dobogai opened my eyes to the way I should be training back in '06. Thanks Derek for showing me how cruel burpees really are.

Comment #16 - Posted by: Joe D at August 21, 2013 8:33 PM

About how many steps do you figure is in a yard? Just curious. I'm 6 ft.

Comment #17 - Posted by: Franiel at August 21, 2013 8:53 PM

So, what could a newbie like myself who doesn't have access to a set of rings at my local gym substitute for muscle ups?

Comment #18 - Posted by: Paul (m/33/6'3"/190) at August 21, 2013 10:21 PM

RIP sir we miss all of you every day,RECON! SCOUTS OUT.

Comment #19 - Posted by: Michael Wright at August 21, 2013 11:12 PM

@#17 Paul you can do 3 pullups and 3 dips for sub.

Comment #20 - Posted by: eki at August 21, 2013 11:59 PM

RIP Derek. Miss you and all the Cacti Scouts lost that day. Doing this in memory of you and the Cacti. SSG Juan E...I also love it that today is their anniversary. Left arm high!

Comment #21 - Posted by: DocO at August 22, 2013 2:40 AM

7 Rounds for time of:
3 Muscle-ups
Run 400 meters
27:41

RIP CPT Derek A. Dobogai

Comment #22 - Posted by: gb 46/m/71"/185# at August 22, 2013 3:07 AM

@ Eki- so 3 pullups+ 3 dips for each muscle up? - so one round would look like 24 pullups+24 dips instead of 8 muscle ups?

Comment #23 - Posted by: Adi at August 22, 2013 3:38 AM

and its 50 pound in each hand, right? thanks for your answers :)

Comment #24 - Posted by: Adi at August 22, 2013 3:46 AM

F/51/5'6/120
5 rounds
35# dumbbells
Muscle ups red band-25#
11:42

Pull up work

Comment #25 - Posted by: D.S. at August 22, 2013 3:54 AM

Meant to say pack scaling but 8 muscle up progressions

Comment #26 - Posted by: D.S. at August 22, 2013 3:56 AM

26:56 rx
Cacti family, we will never forget you.
Take Arms.

Comment #27 - Posted by: Dave Bowles at August 22, 2013 4:39 AM

can anyone please answer me 2 questions?

1- what can i sub the muscle ups with? ( 3 pullups+ 3 dips= muscle up? - or what ratio is the best )

2- for the farmer carry- is it 50 pounds in each hand, or total?

thank you

Comment #28 - Posted by: Adi at August 22, 2013 4:40 AM

14:34 with seated muscle-ups

Comment #29 - Posted by: Joe Northside m/34/70"/195 at August 22, 2013 4:43 AM

M/34/155/5'6

7 rounds

8 muscle ups ( no kipping )
22 yards w/ 50 lbs dumbells farmers walk


26:26 mins

Comment #30 - Posted by: Matt at August 22, 2013 4:47 AM

M/29/180cm/83kg

Scaled:
7 rounds
3 pull ups + 3 dip x 8 reps = 24 + 24
Farmerwalk 32 kg * 2 hands, 20 + 20 m.

Total
Pull ups: 168
Dips: 168

Time: 32:53

//2 dedicated swedes

Comment #31 - Posted by: Fjelk at August 22, 2013 4:51 AM

Adi -

1) 3 pull-ups/3 dips is the typical sub if you have no rings, however in this case 7 rounds of 24/24 (168 reps of each) might be a bit too much volume. Since the numbers are important for this hero WOD (8/22/07), perhaps try subbing 1pu/1dip per muscle-up and staying with 8.

2) One 50lb dumbbell in each hand

Comment #32 - Posted by: Joe Northside m/34/70"/195 at August 22, 2013 4:54 AM

Thank you JOE! i was thinking that 24 pullups+ 24 dips looks quite a lot for only 8 muscleups... will do 1 pullup+1 dip for each muscleup....last question :D - should i do 8 pullups in a row and THEN the 8 dips?, or 1 pullup+ 1 dip/ 1 pullup+ 1dip etc...?

thank you!

Comment #33 - Posted by: Adi at August 22, 2013 5:06 AM

Adi - you would probably want to alternate pull-ups and dips to mimic the muscle-up movement (think of a muscle-up as a ring pull-up into a ring dip... not exactly right, but helps get the idea across).

Good luck!

Comment #34 - Posted by: Joe Northside m/34/70"/195 at August 22, 2013 5:13 AM

yup, that's why i thought i should do (1+1)x8 instead of 8+8... gonna start now- everything is set up :D posting time in...asap :D

thanks for the help, Joe!

Comment #35 - Posted by: Adi at August 22, 2013 5:17 AM

Adi -

The way to do it is 1 pull up + 1 dip, 1 pull up + 1 dip..., to simulate the muscle up.

Comment #36 - Posted by: Erik at August 22, 2013 5:18 AM

Grr. I hate muscle ups. Why can't I do them? I need a coach.

Comment #37 - Posted by: Rod at August 22, 2013 5:20 AM

2 man circuit:
M/27/160/5'9"
M/25/150/5'7"

Rx'd
Muscle ups on bar
53lb KB farmers walk

25:10

Comment #38 - Posted by: Jmoore at August 22, 2013 5:24 AM

My hands are torn up!

Comment #39 - Posted by: Jmoore at August 22, 2013 5:25 AM

To the Dobogai family, I am sorry for your loss.

M/44/185

As rx'd:

25:20

More better faster

Comment #40 - Posted by: Marty at August 22, 2013 5:35 AM

well, my time- 15:05 ( with 1 pullup+ 1 dip per muscleup) and the 50 pound DB for the farmer)

next time i'll do better ;)

thanks everyone for the tips

Comment #41 - Posted by: Adi at August 22, 2013 5:35 AM

M/25/179/5'10"

Wow I had to take two weeks off of working out. To start a very close friend of mine died on 8/10 and then I got strep and had a vacation planned that I coulldn't back out of. It seriously felt like I started from scratch.....I went back to where I left off and won't stop till I'm caught up. I did the workout from 8/9:

Five rounds of:
95# Sumo Deadlift high-pull, 21 reps
21 ring dips
Time:15.15

It amazes me how hard it is to get in shape and how easy it is to get out of it.

Comment #42 - Posted by: JoeyT Rochester at August 22, 2013 5:40 AM

14:38 w/ band muscle-ups and 100lb barbell for the carry

Comment #43 - Posted by: MCross at August 22, 2013 5:40 AM

Looking forward to this one! Lunch break workout!

Comment #44 - Posted by: Toolman at August 22, 2013 6:04 AM

Thank you for your service Derek. Because of your service and the service of others, I am able to teach my son how to ride his two wheeler without training wheels for my warm up--it is these little things that I think about during these WODS and I do not take them for granted.

7 rounds
24 ring pull ups
24 ring dips
70' 40# farmer's carry

38:50

Comment #45 - Posted by: Mike Andridge/43/5'8"/180 at August 22, 2013 7:11 AM

First 1 back from holiday was tough had to sub muscle ups.
8 pull ups
8 dips
22 yard framer carry

26.15

Comment #46 - Posted by: Stephen at August 22, 2013 7:20 AM

subbed 3 pullups and 3 dips for muscle ups

26:37

Comment #47 - Posted by: DLong (M/37/5'10"/185) at August 22, 2013 7:30 AM

7 rounds of:
2 sets of 8 dips (mostly unbroken)/8 pull ups (mostly broken)
25-30 yard farmer carry w/ 53# and 49# weights

22:06

Wishing peace to the Dogobais on this most painful of anniversaries.

Comment #48 - Posted by: Jim R. 50/5'8"/160 at August 22, 2013 7:30 AM

#31/37/Adi, try exploring the CF site...lots of good info on WODs, technique, and subs to be found there.

All, I strongly recommend trying unbalanced farmer's carries. I only had 4# difference btwn the weights and didn't really notice it, but any uneven weight forces the body to adapt, which is a good functional adaptation.

Comment #49 - Posted by: Jim R. 50/5'8"/160 at August 22, 2013 7:33 AM

No rings at my gym, so subbed 3 pull-ups + 3 dips for each muscle-up.

7 rounds
8 x (3 pu's + 3 dips)
22 yards farmers carry holding two 50-lb dumbells
29:34

168 pull-ups and 168 dips takes a long time!

M43

Comment #50 - Posted by: JR at August 22, 2013 7:38 AM

45:32

Started out and found there was nowhere I could safely do a muscle up in my new gym, split my elbow trying, so was going to do 3 pull ups and 3 dips for each muscle up. But actually did 8 pull ups then 50# farmers carry for 22 yards. When I finished with a time of 11:35, I thought it was great! Then when I started cleaning up, I realized I forgot 16 pull ups and 24 dips. So the pull up bar was about 20 yards from the dip station, so I started the timer, did 8 rounds of 16 pull ups farmers carry 50# to dip station 24 dips, then farmers carry back to pull up bar. That is why the time is so high.

Comment #51 - Posted by: BW at August 22, 2013 7:40 AM

how on earth do they come up with such an odd thing as 7 rnd of 22 yd FC? What is the logic?

Comment #52 - Posted by: bb at August 22, 2013 7:47 AM

Fair winds and following seas on your journey warrior!

Comment #53 - Posted by: apolloswabbie at August 22, 2013 7:48 AM

BB - usually the numbers relate the date of death for the one being honored. In this case, August 22, 2007, or 8/22/07, you see the year as rounds, the month as number of MU, and 22 as the farmer carry distance. Hope that answers what you were asking.

Comment #54 - Posted by: apolloswabbie at August 22, 2013 7:51 AM

9:14 subbed 1:1 pull-ups & dips

Comment #55 - Posted by: Tyler Scott at August 22, 2013 7:53 AM

According to google maps, 22 yards is about 8 parking spots long. Just a FYI

Comment #56 - Posted by: Franiel at August 22, 2013 8:21 AM

Yeahhhhhh

Comment #57 - Posted by: Marco at August 22, 2013 8:32 AM

M/23/5'11"/188.6

29:13.7

Bar muscle ups. Could've gotten this done so much faster, but hands got busted up around the 4th round.

Comment #58 - Posted by: MilesForks at August 22, 2013 8:36 AM

How does everyone prevent skin burns on hands and forearms from MUs? Mine are in pieces. Thanks

Comment #59 - Posted by: Marcus at August 22, 2013 9:02 AM

yesterday's WOD (stuck in airport last night)

21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee

205lb
15:21

That hurt ..

Going to try today's WOD later ..

M/52/194lb

Comment #60 - Posted by: Mazz at August 22, 2013 9:22 AM

Me and my buddies done it but I told them 220 yards... Don't know why I red it wrong. 50 minutes
Alternated muscle ups for 3 pull-ups 3 dips (back and forth)

I'm not planning on telling them that we did it wrong ;)
Hope for good rest tomorrow!

Comment #61 - Posted by: Fil at August 22, 2013 9:26 AM

Marcus - I use gymnastics grips for the hands and RockTape shin skins for the forearms

Comment #62 - Posted by: Joe Northside m/34/70"/195 at August 22, 2013 9:34 AM

M/37/168/67"

12:40 as rx'd

Comment #63 - Posted by: Carl H. at August 22, 2013 9:36 AM

M/45/5'11"/200

7 rounds

8 pull-ups
8 band-assisted dips
22yd farmer carry with 50# dumbbells

14:49

Comment #64 - Posted by: nutfam at August 22, 2013 9:55 AM

M/41/5'11"/204

5 RFT of:
8 beginner pullups.
8 ring dips.
20m. farmer carry, 16kg. kettlebells.

6:43

Comment #65 - Posted by: Jose-Luis Morales at August 22, 2013 10:02 AM

R.I.P Captain Dobogai
God bless your family.
I am proud to say my father served in the 25th Infantry Division, 64th Field Artillery in the Philippines during WWII where the "Tropic Lightning" name came from that Tim mentions in Comment 12. Where Japanese officers surrendered in hopes of getting a glimpse of the Americans "Automatic Cannons"
These were truly "Rounds for time"!
Live on Tropic Lightning!

Comment #66 - Posted by: ChuckB 55/5'11"/165 at August 22, 2013 10:13 AM

Scaled to Muscle up progressions
7 rounds of
8 Muscle up Progressions
55lb dumbell farmer carries 22 yds.
13:24

Comment #67 - Posted by: ChuckB 55/5'11"/165 at August 22, 2013 10:18 AM

RIP Captain Dobogai. My best to David, Lisa, Daniel, and David Jr.

Thank you for your sacrifice. This hero wod literally hits close to home for me, as I grew up in Fond du Lac.

Comment #68 - Posted by: Kevin C. (M/54/5'11"/182) at August 22, 2013 10:53 AM

Any suggestions on which band I should buy to help in my MU progression to hook up to my rings? I'm 180#

Comment #69 - Posted by: Mike Andridge/43/5'8"/180 at August 22, 2013 10:53 AM

Made up yesterday's "Donny" this morning. Scaled the same as Jim R.

18:33, with 165#

Way to go Jim. You crushed me on this one!

Comment #70 - Posted by: Kevin C. (M/54/5'11"/182) at August 22, 2013 10:55 AM

Subbed 3 pull-ups + 3 dips per 1 MU
(no rings and not enough clearance from pull-up bar to ceiling)
Farmer's carry - as RX'd
Time - 21:34
3 Hero WODS in as many days - WOOT!

Comment #71 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at August 22, 2013 11:00 AM

M/26/5'7"/185

10:16
Subbed muscle ups for pull ups.

Comment #72 - Posted by: David M at August 22, 2013 11:06 AM

RIP Captain Dobogai.
Sad to say that I couldn't properly honor him by doing this Rx'd.

7 rounds of:
8 MU subs (2 pullups + 2 dips)
22 yard farmers walk 50 pound dumbbells

16:24

Semper Fi Brother!

Comment #73 - Posted by: MajorDad (M/53/6'3"/165) at August 22, 2013 11:08 AM

2013-08-22: Sub 50rnds: 1 flight of stairs/1 MU. 31:58.

Comment #74 - Posted by: gs at August 22, 2013 11:21 AM

Bench Press 5x5 body weight
15 Sit up/ 15 RDL couplet 5 rounds slow

with a 20lb vest on
7 rounds for time of:
8 pull ups
8 ring dips
22yd farmers carry 50lb each hand
7:47
recover 5min then:
20 min bike ride @18.5mph avg

M/30/73"/196

Comment #75 - Posted by: Chad R. at August 22, 2013 11:21 AM

RIP Cacti. from your Wolfhound brothers in D/2-27 IN. Remember that day like it was yesterday.

Comment #76 - Posted by: Roland at August 22, 2013 11:24 AM

Modified: 8 pulls ups and 22 yd 50lbs fb farmer walk 7:21

Comment #77 - Posted by: Ryan at August 22, 2013 11:43 AM

Think about you every day Brother.

Comment #78 - Posted by: infpunk235 at August 22, 2013 11:46 AM

40:55

Comment #79 - Posted by: Pacers at August 22, 2013 12:05 PM

subbed 8 pullups and 8 dips for 8 muscleups.
7RFT
8 pullups, 8Dips, and 22 YD farmer walk with 2- 50 LB DB each round.
Allsets unbroken
15:28
M/5'8"/185#/56

Comment #80 - Posted by: Mike at August 22, 2013 12:14 PM

27:30 Rxd

Comment #81 - Posted by: Hampus Lindén at August 22, 2013 12:36 PM

7 Rounds:
8(rings)muscle ups
22 yard farmer's carry 50lbs DB
18:50 rx'd. Very proud of this time.

Comment #82 - Posted by: Sebastian R. at August 22, 2013 12:42 PM

16:53

In my basement so had to
Sub 3 pu + 3 dips for MuscleUps

Rx on the farmers walk

Comment #83 - Posted by: Luke D at August 22, 2013 1:01 PM

M/27/5'8/160

Sub bar muscle ups for muscle ups

22:37

Comment #84 - Posted by: nelsmich at August 22, 2013 1:46 PM

Rest in peace, Captain.

15:56 as Rx'd.

Comment #85 - Posted by: sailorcrew at August 22, 2013 3:15 PM

14:03

Comment #86 - Posted by: kyle corley at August 22, 2013 3:38 PM

R.I.P. Captain Dobogai

Subbed 3 pull-ups + 3 dips per 1 MU
22 yard farmers carry 45# DB's
37:32

M/45/5'6"/142#

Comment #87 - Posted by: Tom G. at August 22, 2013 3:43 PM

21:23 Rx

RIP and thank you for your service

Comment #88 - Posted by: Newmann at August 22, 2013 3:55 PM

21:25

Comment #89 - Posted by: mlt at August 22, 2013 4:00 PM

With a 20 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

21:46

Last time I did this, it took me 42 minutes. I probably could have hurried through the TGUs a bit faster, but I'm pretty okay with a 20-minute improvement.

Comment #90 - Posted by: BC (26/M/5'9"/140lbs) at August 22, 2013 4:16 PM

2 MU in a row is my max
so I went with:

3 MU
65# DB 22 yard farmers carry

13:08

Comment #91 - Posted by: TK (M/44/5'9'/175) at August 22, 2013 4:18 PM

Seven rounds for time of:
8 Pull-Ups/8 Ring Dips
22 yard Farmers carry, 20kilo Kettlebells
16:02
RIP Captain
25th ID (L) 93-96
Être prêt
M/55/6’/213

Comment #92 - Posted by: Pete In Sun City at August 22, 2013 4:23 PM

Thanks to a you and so many like you...there could (should?) be a month of hero WODs, there are so many out there! Funny, no one really complains about doing "the girls", huh?
If you sub MUs, it is three pullups and three dips per muscleup. In this case, that would be a total of 24 each, in each round. It has to suck so that it actually motivates you to learn & do muscleups. That's why I learned!
Thanks for the suggestion on rock tape for the forearms and I liked that comment on "Rounds for Time"
Posted a disappointing time of 39:20 with having to do most MUs as singles and adding 13 GHD Situps each round to salute the other 13 who passes w Captain Dobigai.

Comment #93 - Posted by: JC Reicor at August 22, 2013 4:33 PM

Dobogal RX: 21:16

Comment #94 - Posted by: Joe-fiT at August 22, 2013 4:33 PM

M/40/72/195
Subbed 3 pull-ups and 3 push-up for each muscle up
All else as RX'd
28:14

Comment #95 - Posted by: Mike at August 22, 2013 4:57 PM

RIP Dobogai

24:02 Nate MU subs pu/dip x3 each

24:32 Patrick Rx'd

Comment #96 - Posted by: james.patrick [M/51/66"/135] at August 22, 2013 4:58 PM

1 pullup/1 TRX Dip x 8
Farmers Walk 70lb. Dbells

22:35

Comment #97 - Posted by: EricS M/33/5'10/175 at August 22, 2013 5:01 PM

12:16 as rxd

Comment #98 - Posted by: Bud at August 22, 2013 5:02 PM

2nd WOD today

7 rds of
- 20 ring dips (small red band)
- 22 meters farmers walk (50lb dumbells)

11:55

toast!

M/52/193lb

Comment #99 - Posted by: Mazz at August 22, 2013 5:03 PM

28:04 ugh!

Sub 3 pull ups and 3 dips for each muscle up.
Discovered I earned and proceeded to bust some blisters.
No wonder it hurt so bad and took to long. Yuck!

35# farmer carry

F/42/127/5'9"

Comment #100 - Posted by: Trina at August 22, 2013 5:08 PM

19:41 rxd

35 M 5'8" 175#s

Comment #101 - Posted by: nate at August 22, 2013 5:09 PM

7 rounds - 18:22
24 pull ups/24 dips
22 yard farmers carry w/50# dumbbells
RIP CPT Dobogal and God bless your family.

Comment #102 - Posted by: Rowan (M/48/5'5"/150) at August 22, 2013 5:09 PM

10:55 rx

Comment #103 - Posted by: LMev at August 22, 2013 5:11 PM

@D.S. and Trina, good job on the WOD. I'm looking forward to making this one up tomorrow morning before work.

Comment #104 - Posted by: Glorybelle (F/44/5'5/134) at August 22, 2013 5:28 PM

23:53

7 rds
6 pull ups
6 ring dips
2 - 25# plate 22 yd walk

Comment #105 - Posted by: Kim Nomez at August 22, 2013 5:32 PM

7 rounds
- 24 parrallele dips (gray band)
- 22 yard farmers carry @ 50#
Time: 22:09

Comment #106 - Posted by: Victo Power F/36/5'11"/209 at August 22, 2013 5:52 PM

Honoring these heroes

14:29

Had no space for muscle up in my garage so pull up/ ring dip supplementation. But did it with IBA and plates to make up for the substituted muscle up.

Comment #107 - Posted by: Juan E at August 22, 2013 5:54 PM

M/35/6'3"/205

Subbed Pullups/Dips last three rounds for torn hands.

30:53

Comment #108 - Posted by: Ben S at August 22, 2013 6:29 PM

14:55
MU progression (comienzo hincado y apoyando punta de pies)

Comment #109 - Posted by: lucio1928/41/182/95 at August 22, 2013 6:46 PM

3 Pull-up/3 Dips for each MU, 40# farmer carries

22:09

Comment #110 - Posted by: Alex M/23/6'0"/183 at August 22, 2013 6:48 PM

4 rounds of :

8 BMUs + 200 feet of 70# each hand farmer walk

+

3 rounds of:

8 pull-ups + 200 feet 70# farmer walk

32min35sec

M/27/5'8/165

I wish i could have done all BMU but last rounds 4 out of 5 were no reps...

RIP

Comment #111 - Posted by: E-One at August 22, 2013 6:52 PM

RIP
Blessings and God's peace to your family. Thank you for your service and sacrifice.

Comment #112 - Posted by: Holly at August 22, 2013 6:52 PM

21:34 rxd most muscle ups in a wod yet!

Comment #113 - Posted by: Jake Kiddoo at August 22, 2013 8:40 PM

21:29 Rx'd

Comment #114 - Posted by: phill 37°21'41"N 118°23'43"W at August 22, 2013 8:42 PM

M/30/180cm/74kg

14:13

Comment #115 - Posted by: ukr17 at August 22, 2013 8:48 PM

16:37 as rx'd
MUs all false grip
Splits:
:58/1:50/2:55/2:07/2:06/2:30/2:05/2:04

Comment #116 - Posted by: MAGNUS 27/5'8"/155-160 at August 22, 2013 8:51 PM

Rest in Peace, Sir!! I dedicated this WOD to my Brothers from 2nd Battalion, 35th Infantry Scout Platoon and the crew lost on 22 August 2007.
You were always an inspiration to everyone around you. Gone but never forgotten!!

I have no room for MUs, so I did 4 dips and 4 pull ups per....

44:25
Take Arms!!!

Comment #117 - Posted by: Michael A. Jones at August 22, 2013 8:53 PM

M/37/185/5'9 16:52 as RX

Comment #118 - Posted by: Craig Hicks at August 22, 2013 9:01 PM

M/37/185/5'9 16:52 as RX

Comment #119 - Posted by: Craig Hicks at August 22, 2013 9:02 PM

23:05

As rx'd

Comment #120 - Posted by: Brett (25/M/188cm/77kg) at August 22, 2013 11:04 PM

18:00
bar muscle ups

Comment #121 - Posted by: stefos at August 23, 2013 1:34 AM

13:01 RX'd

Comment #122 - Posted by: Brandon L. at August 23, 2013 1:48 AM

Subbed muscle ups for 3 pulls, 3 dips.
168 of each - hands have burst blood blisters, but what else would you expect with a Hero workout?
No pain, no gain - 42 minutes approx (lost track of time.)

Comment #123 - Posted by: Tekn 32/m/1.87m/84kg at August 23, 2013 3:20 AM

12:03 RX.
Tried to average 1 m.u. every 6 seconds..that went out after rd #2.

Semper fi.

Comment #124 - Posted by: ART/M44/5'5"/150 at August 23, 2013 4:50 AM

16 pullup
16 dips
55# dumbbell carry for 22yds

7 rounds (this last week has been a newbie killer...my second week...love it)

15:55

Comment #125 - Posted by: OSV 48M 5'10" 170 at August 23, 2013 5:00 AM

prayers to Captain Derek A. Dobogai and family. thank you

Comment #126 - Posted by: Eddie McKay at August 23, 2013 5:41 AM

Got to 3 rds, had a couple of fails on MU and tweaked the elbow, d/c'd, save for another day.
RIP Cpt D. Dobogai

Comment #127 - Posted by: sebastian 44/178/6'2" at August 23, 2013 5:43 AM

Didn't time it, just got through it. Subbed two pull ups and two dips for MUs and 25# lb carry. God Bless and rest in peace.

Comment #128 - Posted by: Deidre at August 23, 2013 6:02 AM

W/Ux3:
5-Pull Ups
5-Ring Dips
15-Squats
2-HSPU
30-Sit Ups

WOD:
4 rnds + 5 MU, then had to sub 3 P/U-3 Dips because my hands tore.
34:19

Comment #129 - Posted by: Ian J (M/31/5'6"/150) at August 23, 2013 8:20 AM

Made up the WOD today. RIP Dobogai.
25:25
First round, subbed 3 pull-ups 3 dips for muscle ups. Subsequent rounds, subbed 2 and 2.
Used 35 pound dumb bells for farmers carry.
Tougher than anticipated.

Comment #130 - Posted by: Glorybelle F/44/5'5/135 at August 23, 2013 9:10 AM

m/29/5'8"/75kg

7 Rounds
8 False Grip MU's
25 yard Farmers carry with 2 x 20kg Plates

Time:25min 40sec

Forearms/Grip started slowing me down after 2nd rnd, having to break up my 8 MU's into 3's an 2's =(

Will Get Stronger, Will Be Able to Hold On Longer!

Comment #131 - Posted by: James C at August 23, 2013 9:43 AM

17:57 as Rx'd

Comment #132 - Posted by: Jetté 44/M/5'11"/175 at August 23, 2013 9:59 AM

25:25 with subs
details in filter

Comment #133 - Posted by: Glorybelle (F/44/5'5/134) at August 23, 2013 10:45 AM

7 rounds
8 pull ups
8 dips
40# 25 yd farmer carry

Comment #134 - Posted by: Justin M/27/5'8"/144 at August 23, 2013 11:28 AM

9:02

Comment #135 - Posted by: Justin M/27/5'8"/144 at August 23, 2013 11:28 AM

47:28

Comment #136 - Posted by: myles456 at August 23, 2013 11:48 AM


RIP and God Bless

sub/ 1 pullup and 1 dip for muscle ups

12:57

Comment #137 - Posted by: Kevin McClellan 52 at August 23, 2013 12:08 PM

7 Rounds:
each round- 24 pull ups, 24 dips,(subbed for mu) 22yrd 2x50lb dumbbell farmer carry

22:39

Comment #138 - Posted by: Derrick P M/29/6'1/166 at August 23, 2013 12:43 PM

TGU/Sotts press, details there.

Comment #139 - Posted by: bingo at August 23, 2013 12:45 PM

13:46 "Rx" & 70# DB's

Comment #140 - Posted by: Shawn at August 23, 2013 1:17 PM

M/40/185
Sub 3 pull/push-ups
22:16

Comment #141 - Posted by: Bob D at August 23, 2013 2:06 PM

Fuggin sore after the 90 dead lifts.
8 pull-ups / 8 dips / 20-25 yard farmer carry with 50 lb db's
x7

Hair over 11:00

Comment #142 - Posted by: Silas M/27/175/6' at August 23, 2013 3:46 PM

17:59

Comment #143 - Posted by: MikeyPaul at August 23, 2013 7:48 PM

19:59 rx

Comment #144 - Posted by: Matt H. at August 23, 2013 8:26 PM

7 rounds
5 muscle ups
50# dumbell farmer carry 40 yds.
21:32

Comment #145 - Posted by: drw at August 24, 2013 3:57 AM

Rx 20:20
Im not gonna lie, my dips and pull ups looked pretty pathetic on the final 3 rounds. Just glad I finished.

Comment #146 - Posted by: TDAWG at August 24, 2013 10:09 AM

Rx 20:20
Im not gonna lie, my dips and pull ups looked pretty pathetic on the final 3 rounds. Just glad I finished.

Comment #147 - Posted by: TDAWG at August 24, 2013 10:09 AM

Seven rounds for time of:
8 pull-ups
8 dips
22 yard Farmer carry, 44# kbs
6:30

Comment #148 - Posted by: scfd1_9607 at August 24, 2013 12:27 PM

m/33/163
65 lb dumb bells otherwise rx'd
18:56

Comment #149 - Posted by: Seth H. at August 24, 2013 6:00 PM

m/31/178/5"10'

subbed with Bar muscle ups(no rings...)
only did 5 rnds and something came up so had to stop. Stopped at about 25:00 Something...
not happy with it:(

Comment #150 - Posted by: Jinny at August 25, 2013 12:05 AM

M 50 5'11"' 209lbs. sub 3 pull and bar dips for muscle ups . Last 3' rounds my pull-ups were sketchy. The kipping was more like an seizure. Only got 3-5 per attempt.. Used 55lbs dbells .

Comment #151 - Posted by: Kwaney at August 25, 2013 2:24 PM

M 50 5'11"' 209lbs. sub 3 pull and bar dips for muscle ups . Last 3' rounds my pull-ups were sketchy. The kipping was more like an seizure. Only got 3-5 per attempt.. Used 55lbs dbells
25:30


Comment #151 - Posted by: Kwaney at August 25, 2013 2:24 PM

Comment #152 - Posted by: Kwaney at August 25, 2013 2:29 PM

M 50 5'11"' 209lbs. sub 3 pull and bar dips for muscle ups . Last 3' rounds my pull-ups were sketchy. The kipping was more like an seizure. Only got 3-5 per attempt.. Used 55lbs dbells
25:30


Comment #151 - Posted by: Kwaney at August 25, 2013 2:24 PM

Comment #153 - Posted by: Kwaney at August 25, 2013 2:29 PM

M/34/81kg/178cm

24min on the dot!
Subbed muscle ups for pull-ups+dips (some kipping in the end)

Looked easy, it was quite hard near the 5th round

Great WOD
reapect to my colleagues in the US army.

Comment #154 - Posted by: RJ at August 25, 2013 10:54 PM

C-
used 35# KB's and did 9 rounds of 3 mu's
23:53
24+weeks

Comment #155 - Posted by: Jeff & Charity @ CF Snohomish at August 26, 2013 12:32 PM

@ 2.0 in gloves
53# KB for farmer carry.
15:09

Comment #156 - Posted by: Jeff & Charity Vale @ CF Snohomish at August 26, 2013 2:32 PM

M/36/5'4"/144lbs
As RX'd
14:22

Comment #157 - Posted by: Matt Burritt at August 26, 2013 5:31 PM

15:30

Sub 8 pull-ups and 8 dips for muscle ups

Comment #158 - Posted by: Andrew at August 26, 2013 9:34 PM

24:57 modified
Farmer carry with 70# DBs
1 rnd MUs - 1 + 7 (Fails)
2 rnd MUs - 2 (Fails) + 6 Jumping MUs
3-7 - 8 Jumping MUs
Jumping MUs with rings 1" above head

Comment #159 - Posted by: PW56 at August 28, 2013 5:34 AM

Stopped after 34 mins.

6 rounds of

8 x 4 x pull up and 4 x dips, for muscle ups

50 lb farmer carry.

Comment #160 - Posted by: Simon Boote M/42/80kg/6' at August 28, 2013 1:37 PM

12:21 MU scaled back.
A question above was what helps to keep hands from being tore up. We've found hockey stick tape on the rings helps.

Someone also asked why FC and MU? The FC is a lighter weight and a shorter distance so should probably almost be a sprint. Your MU are for 8 reps only, so a shorter gymnastic movement over a longer period.....aka 7 rounds. Train for the unexpected with constantly varied, high intensity, functional movements!

Comment #161 - Posted by: Dykeshow m/31/6'4"/240 at August 28, 2013 5:13 PM

15'52"

Comment #162 - Posted by: RAD at August 29, 2013 9:54 AM

1st rd: 1 MU, 21 CTB pullups, 21 bent knee dips on GHD machine
2nd - 5th rd: 24 CTB pullups, 24 bent knee dips on GHD
6th - 7th rd: 24 kipping pullups, 24 bent knee dips on GHD

31:24

Comment #163 - Posted by: Drew m/45/5'10"/170 at August 29, 2013 7:31 PM

M/25/180/5'10"

23.08 as RX'd

Comment #164 - Posted by: JoeyT Rochester at August 30, 2013 6:22 AM

22:14. Muscle-ups were not full turn-out at bottom; subbed 1.5p kettlebells for farmer carry.

Kind of a strange WOD. It's pretty much 56 muscle-ups, with the relatively easy farmer carries sprinkled in there for a nice break. Given all the hand rips from "War Frank" last month, I tried to be more careful with the muscle-ups today - and succeeded somewhat. Only got one tear on my wrist, on MU #46. That made the last 2 rounds slower, with all singles and several misses. On the plus side, I found out that I can do a MU with one hand in false grip and one (the injured one) in non-false grip.

Happy Hero Friday! (Hero WOD 85 of 111)

Comment #165 - Posted by: Mel 40/m/5'10"/180 at August 30, 2013 12:38 PM

M/ 39/ 135 lbs/ 5'-6"
As Rx: 14:00

Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells

I really slowed down with my hands and wrists needing more tape. I was starting to get badly chaffed on my upper arms and bicep area as well. My grip was taxed big time but I was taking a few seconds between each movement to shake it out.
I only had 1 fail and it was a super slim miss at about the 53rd rep or so.
Round 1: unbroken MU
R2: 4,4
R3: 3,3,2
R4: 3,3,2
R5: 3,3,2
R6: 3,3,2
R7: 3,3,2
R8: 2,2,1,1,1,1 (I failed on about rep 53)
Farmer carry was not too bad at all, and the grip was fine overall. I was feeling it in my forearms at the last few meters or so. I would shake it out and then jump on to do a few MUs and then shake it out and continue.
I should not have done all 8 MUs unbroken the first round because it got me more tired than I wanted after the 2nd round.

Stretched out a little and then went home
Good WOD... my legs need to lift some weight or get fried... too much upper body and shoulders lately overall I think.

Comment #166 - Posted by: Anton at September 4, 2013 7:26 AM

As RX'd with ring MUs (full MUs with very muted kip - straight arms at beginning and end of each rep, no "jump off" reps) and two 50# dumbbells: 18:33.

56 MUs...I haven't done MUs in months, so I did most of the reps as singles with fairly long breaks between them (although I did the first round as eight consecutive, just to see if I still could). Grip and forearms had no issues, probably due to the many months of hands only rope climbs and descents.

Nice workout - one that I can still do despite the spine surgery.

Comment #167 - Posted by: Kelly Moore 50/F/5'/112# at September 8, 2013 10:06 AM

45/m/176cm/73kg

Done 20130906

16:06

Not rx'd, because I found out after finishing the WOD that I took the 45 pound dumbbells by mistake.

Comment #168 - Posted by: Memuc at September 12, 2013 1:57 AM

53/m/187

Scaled to 5 rounds. 24:21. God speed young man.

Comment #169 - Posted by: denob at September 12, 2013 8:56 AM

RIP Sir

1 strict chinup and dip per mu

20:06

m/42/5'8/240

Comment #170 - Posted by: phat boi at October 3, 2013 2:50 PM

AM PT:
250m run
500m swim

WOD:
RIP
Dobogai
Seven rounds for time of:
4 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells
13:05

Comment #171 - Posted by: vic* at October 5, 2013 9:15 PM

RIP Derek, WOD in 25:28 in honor of a great guy that enjoyed life and i had the pleasure of meeting in iobc. To the Dobogai family, I'm truly sorry for your loss.

Comment #172 - Posted by: Jay Canela at October 7, 2013 10:32 AM

Scaled each round to 5 muscle-ups
Scaled dumbbells to 70% (35lbs)

17:25

Comment #173 - Posted by: Antonio M/24/5'11"/165lbs at October 27, 2013 11:51 AM

9:07 sub pullups/dips

Comment #174 - Posted by: Tormod at January 6, 2014 4:33 PM
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