May 9, 2014

Friday 140509

Zembiec

5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

Post time to comments.

hrs_zembiec_th.jpg

Enlarge image

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

Posted by Pukie at May 9, 2014 5:00 PM
Comments

SEMPER FI!

Comment #1 - Posted by: ART/M/45/5'5"/150 at May 8, 2014 5:18 PM

let's hit this one hard!

Comment #2 - Posted by: Mel 41m/5'10"/185 at May 8, 2014 5:43 PM

Fair Winds and Following Seas Brother - RIP

Comment #3 - Posted by: Don Clarkson at May 8, 2014 6:01 PM

Rest in peace Sir.

Comment #4 - Posted by: john woods at May 8, 2014 6:05 PM

The lion of al anbar

Comment #5 - Posted by: billyradusmc at May 8, 2014 6:14 PM

15:03

Comment #6 - Posted by: Tormod at May 8, 2014 7:09 PM

RIP brother

Comment #7 - Posted by: Mick at May 8, 2014 7:18 PM

A fine officer and gentleman. I had the privilege of serving with him for a short time. A well-read and scholarly man, too. It's a loss for all who knew him.

Semper Fidelis, Brother. A warrior's life and noble parting.

Comment #8 - Posted by: Dale_Saran at May 8, 2014 7:24 PM

Do yourself a favor and take a few minutes to learn more about this man....

http://en.wikipedia.org/wiki/Douglas_A._Zembiec

Comment #9 - Posted by: WalterMitty at May 8, 2014 8:26 PM

WalterMitty,
Thank you for pointing me to where I could learn more about this great hero.

Rest in peace, Major Zembiec.

Comment #10 - Posted by: Addy at May 8, 2014 9:28 PM

WalterMitty, thanks for posting. Peace to the Zembiecs as we approach the anniversary of his sacrifice.

This one should be hard. Which is good.

Comment #11 - Posted by: Jim R. 51/5'8"/155 at May 8, 2014 10:11 PM

Can´t run where I workout... How should I scale the 400? thanks

Comment #12 - Posted by: EDU at May 8, 2014 10:25 PM

24:50

Scaled back squats to 60kg

Comment #13 - Posted by: Brett (25/M/188cm/79kg) at May 8, 2014 11:48 PM

23:40 Rx'd

Comment #14 - Posted by: Arthur Clement at May 9, 2014 1:20 AM

True hero! A nation thanks you for your service. RIP--Semper Fi--God Bless the USA--

Comment #15 - Posted by: Scott R at May 9, 2014 1:26 AM

185 lb for the back squat is too hard for me... i'm a beginner so I think I'll rather lift 66 lbs

Comment #16 - Posted by: gordiy at May 9, 2014 2:44 AM

M/26/178/75
23'30'' Rx'd

Comment #17 - Posted by: Andrea at May 9, 2014 2:48 AM

77kg/174cm/M.
24:13 min
Squat weight 70 kg's.

Comment #18 - Posted by: Suhaib ziyad at May 9, 2014 3:30 AM

Would like to have attempted this Rx, but no squat rack in garage. Scaled as such:
5 rounds
15 front squat 115#
7 strict burpee pull ups on rings (set as high as possible without causing head injury so 9 inch above reach)
400 m run

22:15
Well done good and faithful servant. Peace to you and your family.

Comment #19 - Posted by: Jim K m/143/5'6"/38 at May 9, 2014 3:31 AM

RIP Zembiec
Thank you for your service

5 rnds
11 reps 100# BS
7 strict burpee pull ups 10" above reach
400m run very slow
31:59

Comment #20 - Posted by: Mike Andridge/44/5'8"/175 at May 9, 2014 3:52 AM

5 rounds:

22 back squats, 95lb
7 burpee pull-ups
800m on Airdyne

24:17

Happened upon my neighbors about to throw away an Airdyne that was in great shape. I snagged it from them and have a great new addition to my garage gym.

I'm thinking about subbing airdyne for rowing WODs. Anyone else do the same and have recommendations?

For example, would I do 50 calories on Airdyne for 50 rowing cals?

Comment #21 - Posted by: EricS M/33/5'10/175 at May 9, 2014 4:23 AM

21:20 Rx'd

Comment #22 - Posted by: Elvin at May 9, 2014 4:26 AM

40# dumbbells for the squats
Little jump in the pull-ups
1 lap around the firehouse is about 350m

25:02

Comment #23 - Posted by: Ethan/M/34/5'11"/235 at May 9, 2014 4:28 AM

23:15 Rx

Comment #24 - Posted by: Heath M/43/6'/215 at May 9, 2014 4:37 AM

BS @ 125#
PU bar ~2" above max reach

23:17

Comment #25 - Posted by: Joe Northside m/35/70"/195 at May 9, 2014 4:50 AM

5 rounds
Squats 95#
Pull up bar about 2 inches above
21:35

Comment #26 - Posted by: D.S. F 52/5'6/117 at May 9, 2014 5:15 AM

21:28 with 135lbs squats

Comment #27 - Posted by: Koen at May 9, 2014 5:44 AM

Blew the scaling again

Comment #28 - Posted by: D.S. F 52/5'6/117 at May 9, 2014 6:01 AM

Misc warmup. Then
155 lb back squat. Pullup bar just above standing reach, so no jump at top of burpee. Strict pushup and deadhang pullup. 26:32.

Comment #29 - Posted by: J.Wood at May 9, 2014 6:05 AM

M/46/5'11"/210

3 rounds

11 165# back squats
7 burpee pull-ups
400m run

16:36

Comment #30 - Posted by: nutfam at May 9, 2014 6:18 AM

Back squats scaled to 135#
Pull-up bar 7" above max reach

27:52

Comment #31 - Posted by: Jim R. 51/5'8"/155 at May 9, 2014 6:27 AM

19:55. Without checking my time during workout. I wanted to be under 20:00 ;).

Respect to all soldiers.

Comment #32 - Posted by: Ondřej Pok at May 9, 2014 6:33 AM

As Rx'd 20.40. Brutal WOD! RIP Brother Utrinque Paratus.

Comment #33 - Posted by: Ben at May 9, 2014 6:33 AM

M/29/6'4"/200
20:17 Rx

Comment #34 - Posted by: Mark VanderMeer at May 9, 2014 6:44 AM

32:05

Comment #35 - Posted by: BW at May 9, 2014 6:50 AM

Improvised...

5 Rounds for time:

20 ring pull ups
20 burpees 12' above max reach

20:07

Comment #36 - Posted by: Manny Da Rosa M/185/5-11/46 at May 9, 2014 6:53 AM

19:32

Comment #37 - Posted by: Rodrigo Huppert at May 9, 2014 7:00 AM

Forced to change it a little
30 squats
7 strict burpee pull ups with 12" jump
400 meter run
18:20

Comment #38 - Posted by: Brad H at May 9, 2014 7:05 AM

Read his bio. Truly impressive human being. Looking forward to doing this one on Sunday, May 11th which has extra meaning for this hero.

Comment #39 - Posted by: Shawn Wray at May 9, 2014 7:44 AM

I'll hit this one hard today.

I attended the USMC Ground Awards Dinner last night where this year's Zembiec Trophy was presented. Doug's wife and dad were there and helped present the award.

"Be a man of principle. Fight for what you believe in. Keep your word. Live with integrity. Be brave. Believe in something bigger than yourself. Serve your country. Teach. Mentor. Give something back to society. Lead from the front. Conquer your fears. Be a good friend. Appreciate your friends and family. Be a leader and not a follower. Be valorous on the field of battle. And take responsibility for your actions."

Major Douglas A. Zembiec, USMC, Principles My Father Taught Me

Semper Fi!

Comment #40 - Posted by: MajorDad M/54/6'3"/165 at May 9, 2014 7:45 AM

BS @ 170

22:07

Comment #41 - Posted by: NickR at May 9, 2014 7:50 AM

M/24/180/82
21:23

Comment #42 - Posted by: Jonte at May 9, 2014 7:51 AM

5 rounds for time of:
11 back squats (115 lb)
7 strict burpee pull-ups
5 Ring dip
400m run

26'00"

Comment #43 - Posted by: ysh at May 9, 2014 8:20 AM

rip sir.

Comment #44 - Posted by: danny lau at May 9, 2014 8:31 AM

19:31 rx'd

Comment #45 - Posted by: Mike B. at May 9, 2014 8:52 AM

As Rx'd 30:38 at Camp Lejeune, NC

5'10" - 182 lbs - 35 y/o

Comment #46 - Posted by: Carlos Alfonso at May 9, 2014 9:10 AM

22'46

Comment #47 - Posted by: Julio Tomaz at May 9, 2014 9:30 AM

22'46''

Comment #48 - Posted by: Julio Tomaz at May 9, 2014 9:31 AM

Done with much respect for Major Zembiec. My best to the Zembiec family.

I modified to incorporate what I missed from yesterday's workout.

5 rounds for time of:
11 power cleans, 115 lb.
7 strict burpee pull-ups, 6" above reach
400-meter run, on elliptical

20:58

Comment #49 - Posted by: Kevin C. (M/55/5'11"/174) at May 9, 2014 9:34 AM

Thank you MajorDad, Dale Saran, and WalterMitty for posting your comments.

@D.S., Joe, Jim R, and Mike A-you guys all posted great efforts today to honor this hero!

Comment #50 - Posted by: Kevin C. (M/55/5'11"/174) at May 9, 2014 9:38 AM

@ Joe N., Jim R. Well done. My original post is in the filter. Love the WODs with running.

Comment #51 - Posted by: Jim K m/143/5'6"/38 at May 9, 2014 9:39 AM

RX
M/26/220 lb
Crossfit lebanon

Comment #52 - Posted by: badih at May 9, 2014 9:45 AM

19:45 Rx'd

Comment #53 - Posted by: Nate 5'11"/203 at May 9, 2014 9:50 AM

23'50" with 198lb back squat

Comment #54 - Posted by: Daniel at May 9, 2014 9:50 AM

@Carlos Alfonso,

Greetings, brother! I'm at Cherry Point. Wish I could do this workout, but I don't have my pull up bars built yet and I don't have the equip. to do any barbell work. I can do db squats but that's not really the same thing, is it...

Comment #55 - Posted by: Shadmego /m/39/6'4"/214/ at May 9, 2014 9:52 AM

30:51

Comment #56 - Posted by: Pacers at May 9, 2014 9:58 AM

"Pack" scale

29 minutes and I felt my form starting to lag on the squats. I'm going to be feeling this one tomorrow!

Pull up bar wasn't quite high enough so I just jumped higher and caught the bar on the way down. Great workout, felt completely whipped at the end.

Comment #57 - Posted by: shaun at May 9, 2014 9:59 AM

19:03 rx

Lost a few seconds running from place to place in the globo-gym

Inspiring story. I was going to rest today but you can't after reading that.

Comment #58 - Posted by: Mike M 38/5'9"/190 at May 9, 2014 10:04 AM

Rest in peace Major Zembiec.
May God Bless your family.

Great work Joe N, Jim R, D.S., Smart adjustment Kevin C.!

Scaled back squat to 130 Lbs
Pull up bar just above reach
22:10

Comment #59 - Posted by: ChuckB M/56/5'11"/165 at May 9, 2014 10:22 AM

BS @ 105
1/4 miles on treadmill

24:11

At the 2011 USMC Ground Awards Dinner when the 1st Zembiec Award was presented, every attendee recieved a challenge coin with today's picture on it. That coin sits on my desk and inspires me daily.

Semper Fi!

Comment #60 - Posted by: MajorDad M/54/6'3"/165 at May 9, 2014 10:44 AM

I went to high school with Doug! Great guy, state champ wrestler. RIP Doug

Comment #61 - Posted by: seth at May 9, 2014 10:45 AM

26:01
115# for the back squats, jumping pullups

Comment #62 - Posted by: Bayley (F/30/145) at May 9, 2014 10:45 AM

RIP Soldier, thoughts and prayers to your family.

Sub'd
5 rounds for time of:
11 back squats, 75lb(35/40) kettlebells
7 strict burpee HSPU
400-meter run
36:17

Comment #63 - Posted by: JBR M/38/5'9"/170# at May 9, 2014 10:48 AM

23:15 - good one. RIP, Marine.

Comment #64 - Posted by: fargingbastige (M/47/6'0"/198) at May 9, 2014 11:06 AM

32 min.

Comment #65 - Posted by: welzo at May 9, 2014 11:07 AM

26:49 as Rx'd.

Comment #66 - Posted by: Michael m/51/5'9"/180/MI Survivor at May 9, 2014 11:23 AM

5 rounds for time of:
11 back squats, 132lb
7 strict burpee pull ups
400-meter run

20:53

Comment #67 - Posted by: Marco Machado at May 9, 2014 11:34 AM

24:24 as A Rx'd

Comment #68 - Posted by: Hunter at May 9, 2014 11:36 AM

Modified back squat-185lb for first set and 135lb for sets 2-5

1/4 mile on treadmill set to 5.5mph

Time-26:20

Comment #69 - Posted by: twaga at May 9, 2014 11:37 AM

19:53 as Rx'd

Comment #70 - Posted by: ady992 at May 9, 2014 12:02 PM

Rx'd 16:50

Not military, but I respect all who choose to serve our country.

Comment #71 - Posted by: Tim Broadous Jr. at May 9, 2014 12:25 PM

16:50 RX'd

Comment #72 - Posted by: Tim Broadous Jr. at May 9, 2014 12:26 PM

Scaled
11-165LB, 7-BPU's & 500M Rows x 5: 26:44

Comment #73 - Posted by: Greg/54/70/225 at May 9, 2014 12:32 PM

21:46 (pullups on rings)

Comment #74 - Posted by: mlt at May 9, 2014 12:37 PM

11 back squats 185lb
7 strict burpee pull-ups
100 single unders-1st round
100 single unders-2nd round
20 double unders,50singles -3rd
100singles unders -4rd
100single unders-5rd

16:47

Comment #75 - Posted by: Kody at May 9, 2014 12:38 PM

As rx'd, 19:15.

Figured sub-20 was doable but likely painful. Kept slightly ahead of pace the first 3 rounds. Struggled a little in round 4, but had enough cushion going into round 5. All unbroken. Back squats felt good; burpee pull-ups were not real fast, but just kept moving. Runs were generally 100-120s; went hard on the last 400. I was really hurting out there at the end.

Happy Hero Friday! (112 of 125)

Comment #76 - Posted by: Mel 41m/5'10"/180 at May 9, 2014 12:46 PM

5rds:
Back squats 65lb
Burpee pull-ups
400 m on treadmill
25:21

Comment #77 - Posted by: Angela at May 9, 2014 1:03 PM

31:11 rx'd

Comment #78 - Posted by: mike anderson at May 9, 2014 1:07 PM

Rx'd = 23:56

God bless you and your family Major.

Comment #79 - Posted by: Justin at May 9, 2014 1:09 PM

20:55 with 500 m rows instead of the runs

Comment #80 - Posted by: Fred 39/176/78 at May 9, 2014 1:15 PM

m/51/5'5"/147

Scaled to "Pack", 155#

20:00

Comment #81 - Posted by: kona cole at May 9, 2014 1:30 PM

18:25 rx
M/26/220 lb
Crossfit lebanon

Comment #82 - Posted by: badih at May 9, 2014 2:08 PM

30:20 rx

Comment #83 - Posted by: lee vaubel at May 9, 2014 2:32 PM

33:16 Rx'd

I didn't put out today...all on me.

Comment #84 - Posted by: buffedout at May 9, 2014 2:32 PM

33:07 Rx'd w/20# Vest. Completely exhausted! R.I.P Zembiac!

Comment #85 - Posted by: Jason R. at May 9, 2014 2:59 PM

19:15, as rx'd. tough one, real ass-kicker! hot out there today didn't help.

RIP Marine.

Comment #86 - Posted by: Mel 41m/5'10"/185 at May 9, 2014 3:12 PM

Usual suspects, glad to see so many turn out for this fallen warrior. ChuckB and Mike Andridge, especially good to see you today. Looks like I was the slacker today.

Jim K, I wonder why we don't run more...seems pretty functional.

Jason R, that's tough...well done.

Comment #87 - Posted by: Jim R./51/5'8"/155 at May 9, 2014 3:29 PM

As PRx
11 BS @ 185 lb, clean and jerked weight from floor, no rack
7 strict burpee pull ups
400M run on treadmill at 7 mph
5 rounds @ 32:29

Comment #88 - Posted by: Steve H at May 9, 2014 3:39 PM

As PRx
11 BS @ 185 lb, clean and jerked weight from floor, no rack
7 strict burpee pull ups
400M run on treadmill at 7 mph
5 rounds @ 32:29
M/39/210#/68"

Comment #89 - Posted by: Steve H at May 9, 2014 3:41 PM

Thanks Jim R. but slacker is not a term I'd use for you. I should have upped the BS to 135 and scaled the run down, but honored to do this wod for this hero.
A lot of great work today by everyone posting.

Comment #90 - Posted by: Mike Andridge/44/5'8"/175 at May 9, 2014 3:44 PM

Really great job to everyone on this workout. I thought about doing this one today, but am pretty exhausted from travelling every week for the last eight weeks. And having read about this gentleman, I want to honor him right and go pedal to the metal on it. Great job!

Comment #91 - Posted by: Trent M. at May 9, 2014 4:00 PM

21:49
Subbed 225 DL for the squat

225dl 11
Strict burpee pull-up 12" 7
400m
5 rnds

Comment #92 - Posted by: Jbs at May 9, 2014 4:31 PM

28/m/165#

Rx'd w training mask @ 6000 ft elevation
32:13

its been a long week, not too happy w this time

Comment #93 - Posted by: Miles at May 9, 2014 4:32 PM

Thanks Jim R.

After the first round I felt like I might have gotten ahead of myself and went to gung ho by wearing the vest. As a combat veteran myself tho, I remembered that my pain and suffering wearing the vest through this workout was trivial compared to Zembiac and every fallen hero's families pain and suffering. So I trudged on!

Comment #94 - Posted by: Jason R. at May 9, 2014 5:26 PM

18:52
Back Squat RX
Pullup bar not 12 inches above max reach
400m run

Comment #95 - Posted by: Jobes at May 9, 2014 5:30 PM

23:05 @ 135#

Comment #96 - Posted by: DLong M/38/5'10"/185 at May 9, 2014 5:39 PM

30:00 flat with 115lbs.

Comment #97 - Posted by: BradB at May 9, 2014 5:47 PM

Zembiec looks and sounds like a complete bad ass. Let's get it on, and NEVER take our freedom for granted.

Comment #98 - Posted by: Fletcher M/41/6'3"/225 at May 9, 2014 5:53 PM

30:05 Rx'd

RIP

Comment #99 - Posted by: Andrew at May 9, 2014 6:03 PM

M/30/215/73in

Done as RX in 18:38

Comment #100 - Posted by: Thomas at May 9, 2014 6:06 PM

stupiid filter. as rx'd, 19:15.

Comment #101 - Posted by: Mel 41m/5'10"/185 at May 9, 2014 6:46 PM

22:30 rxd

Thank you for your service and sacrifice major Zembiec

Comment #102 - Posted by: hollyhog at May 9, 2014 6:55 PM

21:06
As close to Rx'd as possible, pull-up bar 10.5" above max reach.

Comment #103 - Posted by: phill 37°21'41"N 118°23'43"W at May 9, 2014 8:25 PM

Scaled squats to 115lbs
33:46

Comment #104 - Posted by: David Barnard at May 9, 2014 8:28 PM

21:47 rx

Comment #105 - Posted by: Jake Kiddoo at May 9, 2014 8:30 PM

22:13 Rx'd. Great workout. Respect to all who serve.

Comment #106 - Posted by: Bobby G. at May 9, 2014 8:46 PM

I have Major Zembiec's picture on my fridge. He was a noble spirit and is worthy of remembrance. His father and mine knew each other through the FBI and I was a Marine Major three years older than him. I still fight back the tears when I think of his loss and wonder why we have to lose such great men - and make no mistake he was nothing but extraordinary - for such a futile cause.

Semper Fidelis,
CJM

Comment #107 - Posted by: Chris Myers at May 9, 2014 10:31 PM

4 rounds
Bs scaled to 60kg
28:12

Comment #108 - Posted by: Tonny at May 10, 2014 2:20 AM

17:26 @ 60kg/row

Comment #109 - Posted by: Mart Eykman (M/23/177cm/71kg) at May 10, 2014 5:23 AM

22:21

Comment #110 - Posted by: myles456 at May 10, 2014 6:40 AM

18:58 Rx

M 37 6'00" 205

Comment #111 - Posted by: Mark at May 10, 2014 6:56 AM

scaled 162 lbs aprox 73kg, sub row 500m
32:35

Comment #112 - Posted by: lucio1928/42/182/98 at May 10, 2014 7:31 AM

no good.

New teacher, no time. Lost a lot: 36:36

Comment #113 - Posted by: Bobbo at May 10, 2014 7:33 AM

21:15
BS at 135

Comment #114 - Posted by: MAGNUS 28/5'8"/155 at May 10, 2014 7:40 AM

2014-05-10: 21:45. 135#.

Comment #115 - Posted by: gs at May 10, 2014 8:21 AM

15:36

God Bless America

Comment #116 - Posted by: Zack Q at May 10, 2014 9:56 AM

Did this one after making up the C&J WOD. New PRs, results there. Had to wrap both knees and they still killed me during this one. Pushed it for Major Zembiec though.

Rx'd

18:52

Thought I was going to pass out on those last two rounds. I did this one outside and it was pretty hot and humid. Major Zembiec, thank you so much for your service and your sacrifice. It appears that you had a very memorable impact on the lives of everyone that you knew. May God bless you and your family. Thank you, Sir.

Comment #117 - Posted by: Trent M. 34/5'10"/185 at May 10, 2014 10:01 AM

M/29/190
18:08' RX'd

Comment #118 - Posted by: Chris Schenk at May 10, 2014 10:09 AM

Scaled to:

3 rds of:
100-lb squats
7 strict burpee pull-ups
400m treadmill run

17:01... Gave it all I had left after CrossFit Football WOD

Comment #119 - Posted by: porffenton M/30/5'8"/150 at May 10, 2014 10:27 AM

M/33/5'8"/189

RIP Sir, God bless you and your family.

22:17, push-ups were definitely not strict...all other movements rx'd

First WOD in 2 weeks, felt great to be back, but lost some ground!

Comment #120 - Posted by: Chris Luka at May 10, 2014 11:27 AM

21:23rx RIP Zembiec. Blessed to have the health of body to perform this in your honor.

Comment #121 - Posted by: elove1 at May 10, 2014 11:31 AM

Rx 20:17
The pepperoni calzone I had before the workout did not do me any favors.

Comment #122 - Posted by: MeowMeowBeenz at May 10, 2014 12:05 PM

20:08 as rx'd. RIP Sir.

Comment #123 - Posted by: Kurt M/40/185 at May 10, 2014 12:28 PM

RIP Lion of Fallujah,OORAH!!!
Semper Fi!

Comment #124 - Posted by: Edgardo Cruz at May 10, 2014 12:39 PM

Team training
rip brother

Comment #125 - Posted by: Kri$ at May 10, 2014 12:45 PM

27:50
11 lunges per leg on smith machine 80lb
7 burpee pull-ups
400m run

X5

Comment #126 - Posted by: Silas at May 10, 2014 12:55 PM

24:44

Comment #127 - Posted by: Craig Beveridge 39/M/5'11/210 at May 10, 2014 1:01 PM

31:37 (subbed muscle ups for Burpee pull ups)

Comment #128 - Posted by: B. Rhaly at May 10, 2014 1:06 PM

As Rx
19:53
M/33/182/71"

RIP Marine

Comment #129 - Posted by: Drew at May 10, 2014 1:42 PM

19:10 Rx'd

M/42/6'3/200

Comment #130 - Posted by: Miche at May 10, 2014 2:32 PM

M/35/220/6'1"
Rx'd 23:52

Comment #131 - Posted by: Timothy T. at May 10, 2014 2:43 PM

21:47 RECON!!! 2-502 101st ABN DIV.

Comment #132 - Posted by: Phil recondo seward at May 10, 2014 3:37 PM

21:47 RECON!!! 2-502 101st ABN DIV.

Comment #133 - Posted by: Phil recondo seward at May 10, 2014 3:40 PM

M/180cm/74kg/33
21:08
BS 95 lbs
Non strict BPU

Comment #134 - Posted by: Dax at May 10, 2014 5:47 PM

28:06 as rx'd
RIP Marine and may God bless your family

Comment #135 - Posted by: Rowan M/5'5"/150/49 at May 10, 2014 6:10 PM

20:04 Rx'd

Comment #136 - Posted by: Mahmood Sharkatly at May 11, 2014 3:04 AM

Fair winds and following seas on your journey warrior!

Comment #137 - Posted by: Apolloswabbie at May 11, 2014 4:32 AM

Woah! Totally ran 800 every round instead of 400. I knew that 36:38 was super slow even though I have been out of it a bit. It is because I ran twice as far!

Comment #138 - Posted by: Bobbo at May 11, 2014 9:43 AM

20:46

Comment #139 - Posted by: Keith at May 11, 2014 9:48 AM

M/27/1,80m/80 kg/

19'20"

Comment #140 - Posted by: Alex at May 11, 2014 10:18 AM

22:36 rx

43/M/178/5'7

Lazy day of watching regionals forced myself through it to do all 5. Felt sub 20 is possible if I had a push.

Comment #141 - Posted by: jim at May 11, 2014 4:02 PM

20:03 RX

Comment #142 - Posted by: BOOM! at May 11, 2014 5:37 PM

28:42; 110lbs squat

RIP, brother.

Comment #143 - Posted by: IT1AML at May 11, 2014 9:31 PM

F/31/160cm/62kg - 21:50; 35kg squat

Comment #144 - Posted by: Valentina at May 12, 2014 12:46 AM

Scaled back squats to 125#. Runs consisted of 17.5 down & backs on 75ft. of turf. Pull up bar was right at my reach.

23:04

Comment #145 - Posted by: Robert - 30/m/5'10"/151# at May 12, 2014 8:11 AM

M/36/5'9"/160

Rx'd. Bar only a few inches above max reach though.

19:43

Comment #146 - Posted by: Antun Karlovac at May 12, 2014 9:12 AM

21:00 rx'd

Comment #147 - Posted by: Kyle (M/36/5'10/207) at May 12, 2014 10:00 AM

23:46 rx
Decent distance between treadmill and squat rack
Bar roughly 20" above reach

M/32/5'6"/180

Comment #148 - Posted by: McNerney at May 12, 2014 10:56 AM

30:50 - wasted some time walking between squat rack and treadmill at my gym, although not sure i could have been much faster. pull-up bar was about 6" above max reach

Comment #149 - Posted by: TD at May 12, 2014 11:16 AM

23:10 rx
had to sub run for 500m row due to snow

Comment #150 - Posted by: Kri$ at May 12, 2014 1:06 PM

I had no idea who this man was before this hero wod. His picture on this post speaks 1000 words. What a man! Thanks for honoring a man that we all should emulate.

Comment #151 - Posted by: Joe Aiello at May 12, 2014 1:48 PM

My results

5 rounds for time of: 19:43
11 back squats, 185 lb.
5 strict burpee pull-ups
5 V-ups

finish with:
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

Comment #152 - Posted by: Ariel Laureano at May 12, 2014 2:36 PM

28:28
Slow runs

Comment #153 - Posted by: Marty/34/160/5'7" at May 12, 2014 5:44 PM

24:59

Scaled to 55kg squat
Burpees + strict PUs (bar too low)
400m on treadmill, incline 1.5

Comment #154 - Posted by: DanNZ M/25/177cm/62.5kg at May 12, 2014 11:14 PM

24.14 @135#

Comment #155 - Posted by: JonNYC xfit since 6/08 45/M/175/5'11" at May 13, 2014 8:33 AM

Zembiec is one of my personal heroes. News of his death floored me.

Comment #156 - Posted by: Neil Ferguson at May 13, 2014 2:57 PM

21:30 RX

Comment #157 - Posted by: Joseph at May 13, 2014 4:12 PM

14:24 Rx fun wod.

Comment #158 - Posted by: Cameron at May 13, 2014 7:17 PM

M/34/5'7/168
rx 19:59

Comment #159 - Posted by: Mark Salzman at May 14, 2014 5:46 AM

19:44

Comment #160 - Posted by: Kevin: M/42/195/6' at May 14, 2014 6:27 AM

M/24/5'11"/190

~24 minutes, RX'd.
time got erased, so estimate from memory.

Comment #161 - Posted by: Miles Forks at May 15, 2014 3:59 PM

5 rnds-
11- 135# back squat
7- strict burbees pull ups w/ bar 6" above max reach
400m treadmill run
19:45

Comment #162 - Posted by: rwr m/43/175/70" at May 16, 2014 4:38 AM

26:10 RX one hell of a WOD was honored to pay my respects to a hero!!!!

Comment #163 - Posted by: Frank Petricek at May 16, 2014 4:42 PM

m/40/5'9/184
CFWU-3. HSPU instead of PU 2nd. KB work, L sits 3rd. Superman.
22:45
Not bad. Squats unbr. Burpee PU slow & steady. Runs still too slow. Thought pace would've been better. Tried quicker cadence. Still over 2 min on most rounds.

Comment #164 - Posted by: jrm at May 18, 2014 6:39 PM

20:21 145# BS

Comment #165 - Posted by: Morgan at May 18, 2014 7:42 PM

20:21 145# BS

Comment #166 - Posted by: Morgan at May 18, 2014 7:43 PM

11- 185# back squat
7- strict burbees pull ups w/ bar 6" above max reach
400m treadmill run
16:45

Comment #167 - Posted by: ahmed at May 18, 2014 10:02 PM

5 rnds-
11- 185# back squat
7- strict burbees pull ups w/ bar 6" above max reach
400m treadmill run
16:45

Comment #168 - Posted by: ahmed at May 18, 2014 10:04 PM

24'34"

Comment #169 - Posted by: RAD at May 19, 2014 3:30 PM

Did this one at my box yesterday. Got 20:21 Rx

Comment #170 - Posted by: JB Bryant at May 20, 2014 4:41 AM

first few reps on burpee pull ups almost missed bar. could not jump. another very good workout

Comment #171 - Posted by: jim at May 20, 2014 9:24 AM

28:44 rx except 400m runs outside down two flights of stairs. Knee too tight for last 400m so I walked/hobbled. Done after 8k swamp/bush fieldwork. Oh and bar 8" above max reach.

Comment #172 - Posted by: Gfunk 35/210/72" at May 20, 2014 6:54 PM

28:44 rx except 400m runs outside down two flights of stairs. Knee too tight for last 400m so I walked/hobbled. Done after 8k swamp/bush fieldwork. Oh and bar 8" above max reach.

Comment #173 - Posted by: Gfunk 35/210/72" at May 20, 2014 6:54 PM

23:23 rx'd

Comment #174 - Posted by: Josh/21/176/5'6" at May 21, 2014 12:54 PM

As rx'd w pull-up bar at 7" highest I had
24:13

Comment #175 - Posted by: Bells at May 22, 2014 12:43 PM

M / 28 / 6'2" / 205
25:55 Rx

Comment #176 - Posted by: Anonymous at May 24, 2014 12:19 AM

5 rounds
11 backsquats @ 70kg
7 Burpee pull ups
250 m row

--> 19:26 min.

Comment #177 - Posted by: Markus at May 26, 2014 12:41 PM

42:40 with 135# BS

Comment #178 - Posted by: GU997 at May 26, 2014 6:19 PM

25:48 Rx: Bar was within standing grasp.
Very nervous about this one at 1st but I realized that the man that this workout honored is no longer here so I needed to nut up and get it done.
Thank you Major and his family for letting me and my family live in freedom everyday.

Comment #179 - Posted by: Roady at May 27, 2014 3:19 PM

It was an honor to do this workout

Comment #180 - Posted by: Jered at May 28, 2014 5:06 PM

RIP Sir

runs on treadmill

34:35

m/43/5'8/237

Comment #181 - Posted by: phat boi at June 12, 2014 2:30 PM

"Zembiec" - scaled
5 rounds for time of:
11 back squats, 185 lb.
7 Burpees (skill)
7 Pull-ups (new standard)

Mama V 9:20 (25/tire/g)
Aly 8:47 (45/b)
Jesse 9:46 (75)
Erin Kav 9:54 (65/sg)
Megan Kav 9:34 (65/b)
Jay 10:10 (95)
Jacob 10:50 (115/sb)
Bino 12:02 (115)
Katie B - Warm Up Only
Ricky - Warm Up Only
Anita 9:32 (75/sg)
Pryde 11:03 (95/b)
Mr. Carey 11:58 (95/b)
Mrs. Carey 11:35 (55/b)
Jacqueline 2:34 (75) in-season
Tyler 2:38 (35/sg) in-season
Alyssa 2:40 (45/sg) in-season
Erika 2:59 (65) in-season
Elizabeth (75) in-season
Aaron S 10:12 (65)
Lauren 9:09 (65/black)
Collin 4:05 (115/sb)
Kyle 9:31 (65/big tire/rings)
Katie N 10:20 (16k/rings)
Marianne 10:12 (65/b)
Wnedy 12:36 (55/big tire/g)

Comment #182 - Posted by: Champions Club at June 24, 2014 9:38 AM
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