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Hero Workout
Jack's Triangle
RX'D Workout
On a 23:00 clock, for total reps:
Minutes 0:00-2:00
Max deadlifts (155/225 lb)
Minutes 2:00-21:00
As many rounds and reps as possible in 19 minutes of:
4 strict pull-ups
11 box jumps
13 hand-release push-ups
23-calorie bike
Minutes 21:00-23:00
Max deadlifts
Minutes 0:00-2:00
Max deadlifts (155/225 lb)
Minutes 2:00-21:00
As many rounds and reps as possible in 19 minutes of:
4 strict pull-ups
11 box jumps
13 hand-release push-ups
23-calorie bike
Minutes 21:00-23:00
Max deadlifts
155-lb barbell, 24-inch box
225-lb barbell, 30-inch box
225-lb barbell, 30-inch box
About Jack's Triangle
Marine Cpl. Kevin “Jack” Dempsey, 23, of Monroe, Connecticut, died on Nov. 13, 2004, from wounds sustained by an improvised explosive device while on a reconnaissance foot patrol in Al Anbar Province, Iraq, outside the city of Abu Ghraib. Dempsey was part of the 2nd Reconnaissance Battalion, 2nd Marine Expeditionary Force, based at Camp Lejeune, North Carolina, and had been deployed in Iraq since September. A gifted high school athlete, Dempsey knew he wanted to be a Marine as early as ninth grade, and the Sept. 11 attacks galvanized him to enlist in the Marine Corps in March 2002. He is survived by his mother, Barbara, and his sister, Jennifer.