Sham
7 rounds for time of:
11 bodyweight deadlifts
100-meter sprint
Compare to 141031.
Post your time to the comments.
Stimulus and Strategy:
Today's Hero workout is in honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force Office of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.
Try to finish each round in under 90 seconds, with mostly unbroken deadlifts, and each sprint in under 40 seconds. Take note of how you are feeling after Murph and Adrian, and scale accordingly.
Be sure to log your Sham score in the CrossFit app!
Intermediate option:
Same as Rx'd.
Beginner option:
5 rounds for time of:
11 deadlifts
100-meter run
♀ 55-lb barbell
♂ 75-lb barbell
Resources:
The Deadlift
Running | Position Drill
CrossFit Hero and Tribute Workouts
Find a gym near you:
View the CrossFit map
Comments on 260527
175 Comments
Mashed this up a little due to equipment limitations.
5 rounds
11 devil press 40 DB’s
100m run
16:25. Tough.
M51 15:36 Deadlift weight of 200 lbs.
9:55 Rx
Deadlift #135
100m on Treadmill
Replaced run with row. Otherwise RX.
Rx
80kg BB
11:45
9'34 @102kg first run without limping since knee injury 🥳
5:16 Rx
Echo Bike: 250 m
Deadlift weight: 68kg
Hero Week!
9:21, 185 lbs
RX 7:39
11x150# DL
50m out and back runs
#MakersCrossFit
44M
Did 11 rounds
105# and 100 m on curve treadmill
Subbed in 125m rows
Will hit yesterdays WOD on my days off - been swapping rest days to move around my work sets somewhat
Runs were .06mi on air runner
M/41/5'11"/230
24:42 fat slug
125 @ 7 rounds
Replaced 100m for shuttles
45 y.o. F
scaled
14:35
#105
sub air bike 55 cals total
First CrossFit workout ever! Did hex bar DL at 135lbs and definitely jogged the majority of the 100m’s… still kicked my butt. Good workout!
Great job!
9:31
215#; grip was not good the final two rounds. 6/5 and 7/4 on the last two.
Body weight of 175 lbs
7 Rounds
135# x 11 reps DL
100 Alternating Single Unders with 1 lb CrossRope
13:15
Rx
225lbs, Treadmill @1°
8:57
Other than Murph, I haven’t been a fan of the hero WOD’s being programmed for this week. So, I’ve decided to do workouts that also honor the soldiers that died along with Michael Murphy on 6/28/2005. Yesterday, I did “Operation: Red Wings”
1,200m run, into 16 rounds of:
-8 toes-to-bar
-8 burpee box jump-overs
End with 47 kettlebell goblet squats
Time: 39:15
Today was “Tommy Mac:” (not part of the tribute, but one my gym bro wanted to do!)
2 Rounds for Time:
-12 burpees
-12 thrusters (115/75)
-12 burpees
-12 power snatches
-12 burpees
-12 push jerks
-12 burpees
-12 hang squat cleans
-12 burpees
-12 overhead squats
Time: 24:28 using a 95# barbell
Friday will continue the Red Wings tribute by doing the hero WOD’s “Michael” and “JT.”
5 rounds.
640 RX
640 RX
08:59
165#
Did a 26lb single Kb carry about 5k not for time today. Dad didn’t carry anything. I didn’t put the bell down.
Rx @160#
5:50
10:30
Well done!
Rx @205#
7:52
Still sore from Monday’s lifting DL 5x5 @355 womp womp
Quick @ Rx!
Shoulder Press • 3 sets of 5 reps at 55%, 65%, 75% of 1RM
- 85 / 105 / 115
Deadlift • 3 sets of 5 reps at 55%, 65%, 75% of 1RM
- 245 / 285 / 335
“Sham” scaled
7 rounds for time of: - 11 deadlifts @ 135 - 100 Single Unders
Time = 10:29
RIP SSgt Wieger
Good job!
Lots of great work, Hunter!
7 rounds
30 pound weight vest
11 - 95 barbell thrusters
100 meter run.
17:51
Shit was terrible
They exist, I’ve seen them. 😆 Good job and cool mods.
Great!
@Coastie😂
Awesome!
Deadlift-205
Run-50m out 50m back
Only thing that would have made it true bodyweight if it was a fat bar. Just kidding
Forgot how brutal those two movements are together!
M 55/210/6’
Scaled barbell to #185.
10:23.
100lbs 10:24 rx
189.4
AirRunner
15:07 @ 205lb DLs
100m rows at 5
9:04
5 calorie elliptical sprint
14:26
M/44/175
135lbs and on air runner
Crazy fast!
7 rounds of:
9 deadlifts 60kg
5 calories echo bike (less impact on my ankle)
9:46
135 lbs bb 11 deadlift
Sub 8 calorie bike for run
14:19
Rx’d: 6:53 @ 180lbs (about 104% of today’s scale reading). Unbroken.
141031: 9:33 @ 180lbs
Fun one!
M/ 43y/ 173lbs/ 68”
RIP SSgt Wieger
Hell yeah, bro!
Another awesome job!
13:39
110lb barbell
Back to CF after a hiatus, a move to a new house and a nasty twisted ankle so gonna start with the beginner options and work myself up again.
M41/185/77kg
Beginner option:
5 rounds for time of:
11 deadlifts (40 kg / 88 lbs)
100-meter run
5:21
Kept it unbroken, the DLs were quite easy, was a bit afraid of pushing on the runs due to the ankle.
Welcome back!
RX: 185 (6:40)
Awesome!
7 RFT Modified Sham:
1&5-12 alt shrimp squats/2&6-12 alt pistols 3&7-12 banded (purple)/4-12 alt SL RDL
100-meter rows
12:27
Rest easy, Sham🇺🇸
Well done with that gymprov, Favo!
“Gymprov”! Hell yeah, great job FK
Rx
BW around 195#
10:33
DLs were UB. Can't call the runs sprints but didn't jog them, and started immediately after the DLs. Just too much time breathing between rounds. The lower extremities are feeling some kinda way. A lot of really fast times today, well done everyone!
RIP Staff Sgt.
Nice job, seems pretty sprinty @ that overall time! Hope the legs get some rest tomorrow! No household chores or lawn work, sir!
Great work going Rx, brother
Thanks ya'll!
Sorry Favo, lots of work to do tomorrow.
11.26
9.08
90kg
Rx @195#, runs on the trueform
8:50
9:49
185#
14:54
125# deadlifts (under body weight ☺️)
100 m rows
Good work, Ma’am!
170#
RX 185
RX 193#
130# deadlifts unbroken
Fast!
85kg bar- bw
7:33 Rx (150-lbs)
Zoomin
130# DL’s unbroken
Weight 126#
That's awesome! Rx+ on weight & fast!
20:44
Proud of the Effort and Progress
Always great to see progress! Nice work.
Rx #185 ran 50m to and back 50m (DL controlled and strict)
65# barbell
100m walk/run
5rounds
10:47
Sham
7 rounds for time of:
11 bodyweight deadlifts
100-meter sprint
205- lbs 12:47
220 lb body weight
My Crossfit Box Garage Home 🤗
Scales 7RFT
11 DL (15-kg bar only)😞
100 m Run 🤗
Time: 12:34
150m Rows (no running space)
X7
15:00
DL 80kg
Time: 23:50
7 RFT
11 deadlifts 55-kg bar
300 m echo bike
Time: 7:40
Notes: unbroken all the way.
DL 250
Time: 24:28
DL 250
Time: 24:28
Finished in 16:12
Easing back in so didn’t want to push my DL too much
Welcome back!
8:28 (UB DL)
Lifted 105# bar
Finish 12:41
7 rounds 18:40
15:22/40F
did 70 pound deadlift, sprinted at 7mph on the treadmill
M57 150#
7 RFT-
11 BW Deadlifts 150#
100M "sprint"
10:40
Unbroken deadlifts, pause & breath 5-6 sec., then "sprint".
Beginner 5:03
11 x 170# tw dumbbells
8 x 45 feet shuffles/sprints
M28, 181, 5’7”
Awesome!
6:18
Great job! Fast!
Nice work Luis! You must have been pushing those runs!
Wow! Excellent!
Rxd in the garage gym at 195 lbs. runs were 50m shuttles.
6:45.
i wouldn’t say I was sprinting, but kept each round unbroken.
RIP Sham.
Awesome job! Your runs were closer to sprints than mine, but you definitely got back on that bar sooner than I did.
Great work! I think we get sprint credit if we push the pace moderately harder than a normal run pace. That’s how I see it anyway.
That seems like sprints- great work!
M/42/185
Rxd 12:39
36 Years Old
190lb
Nice!
16:47
rx/11:29/60kg
135 pounds / dead lyft body weight
100 mts run
17:03
100 m
Still feelin Murph
RX- 11:12
-155Ibs Deadlifts
First round 65kg
Rest @55kg due to lack of back muscles
100 meter row
13:40 minutes
80kg bb
Beginner option:
5 rounds for time of:
11 deadlifts (65 lbs)
100-meter run
15:30
First of many 🙌🏼🙌🏼
Good work! Welcome!
11:08 RX
Hell yeah