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Hero Workout
Luke
RX'D Workout
For time:
Run 400 meters
15 clean and jerks
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots
Run 400 meters
45 kettlebell swings
Run 400 meters
30 ring dips
Run 400 meters
15 front-rack weighted lunges
Run 400 meters
Run 400 meters
15 clean and jerks
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots
Run 400 meters
45 kettlebell swings
Run 400 meters
30 ring dips
Run 400 meters
15 front-rack weighted lunges
Run 400 meters
♀ 105-lb barbell, 14-lb medicine ball to a 9-foot target, 35-lb kettlebell
♂ 155-lb barbell, 20-lb medicine ball to a 10-foot target, 53-lb kettlebell
♂ 155-lb barbell, 20-lb medicine ball to a 10-foot target, 53-lb kettlebell
About Luke
Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom.
Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.