Guest Programmer – Christian Harris
June 24-July 7, 2024
Operation Red Wings
For time:
3/4-mile run (1,200 meters)
Then,
16 rounds for time of:
8 toes-to-bars
8 burpee box jump-overs
Then,
47 goblet squats
♀20-inch box and a 53-lb kettlebell
♂24-inch box and a 70-lb kettlebell
On June 28, 2005, an MH-47 Chinook helicopter carrying a Quick Reaction Force of eight Navy SEALs and eight Army Night Stalkers (members of the U.S. Army's 160th Special Operations Aviation Regiment) were killed in action during Operation Red Wings in Kunar Province, Afghanistan. This part of the operation was an attempt to rescue Lt. Michael P. Murphy, Gunner’s Mate 2nd Class Danny Dietz, Sonar Technician 2nd Class Matthew Axelson, and Hospital Corpsman 2nd Class Marcus Luttrell, who had been cut off and outnumbered by Taliban fighters during a reconnaissance mission deep behind enemy lines. Three of the four SEALs on the ground were killed — Murphy, Axelson, and Dietz — with Luttrell being the lone survivor. The other eight SEALs and eight Night Stalkers were killed when the MH-47 Chinook, coming in to aid the ground team, was shot down by an enemy RPG and the helicopter broke apart, crashing down into the side of a mountain.
- ¾-mile run to commemorate the three out of four SEALs killed on the ground
- 16 rounds to commemorate the 16 service members killed during the rescue attempt
- 8 toes-to-bars to commemorate the eight Night Stalkers
- 8 burpee box jump-overs to commemorate the eight SEALs
- 47 goblet squats for the MH-47 Chinook that was lost
Scaling:
This workout is meant to be very grueling and mentally challenging. The workout begins with a ¾-mile (or 1,200-meter) run. From there, it’s a 16-round couplet of 8 toes-to-bars and 8 burpee box jump-overs. It’s a relatively small amount of work for 1 round, but it will compound over time. The redundancy will make this as much of a mental test as a physical one, so keep your head in it and find a way to keep yourself going. After the 16th round is complete, the workout finishes with 47 goblet squats. All athletes should reduce the work to a level that is attainable yet challenging.
Intermediate option:
For time:
3/4-mile run (1,200 meters)
Then,
12 rounds for time of:
6 knees-to-chest
6 burpee box jump-overs
Then,
47 goblet squats
♀20-inch box and a 35-lb kettlebell
♂24-inch box and a 53-lb kettlebell
Beginner option:
For time:
600-meter run
Then,
8 rounds for time of:
6 hanging knee raises
6 burpee box step-ups
Then,
47 air squats
♀12-inch box
♂20-inch box
Coaching Cues:
The figure-4 position is key to efficient running mechanics. To continue to develop running skills, practice standing with one leg up in a figure-4 hold.
Keep your shoulders over your hips, hips over your heel, and the heel of your lifted leg in line with the knee.
From there, work on quickly switching legs and holding the figure-4 without changing your overall body position.
Take these positions into your warm-up and workout for Operation Red Wings, and notice the difference in efficiency and speed!
Resources:
Running Workshop: Pose Alignment
The Kipping Toes-to-bar
The Burpee Box Jump-Over
More on Operation Red Wings
Find a gym near you:
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Comments on 240628
131 Comments
48:30
3/4-mile run (1,200 meters)
Then,
16 rounds for time of:
8 hanging knee raise
8 burpee box jump-overs, 20"
Then,
47 goblet squats, 55#
56:22 RX
M/42/5’9”/195#
33:09, scaled to women standard. My gym only has a 50lb kettlebell so that’s what I used.
completed the evening of 7/18 in the garage gym. RXd.
38:24
absolutely brutal. did all TTB unbroken but shows how slow the burpees were. also tried to rest between rounds to catch my breath. finished 10-10-10-17 on the squats. With honor.
M/28/5'8"/175lb
CrossFit AFK/Brave Heart CrossFit
36:09 - Rx
RIP
Run was steady, 5:23, faster than my ruck for sure.
Hands were only slippery. 2x4s for most of the rounds, and then 3 sets of 8s with what ever it took at the end for TTB.
Burpees were steady. I sprinted round 15 to get into the last round of 16 before the 30-minute mark and sufferrrrrrred.
10s + a last 7 of on the Goblet Squats. Fucking heavy mate.
1,200M run, 200m out/back x 3
16 RDs of; 8 T2B, 8 burpee box jumps 20"
47 goblet squats 50# KB
25:38
For time:
3/4-mile run (1,200 meters)
Then, 12 rounds for time of:
6 strict press, 95-lbs
6 burpee box jump-overs
Then,
47 goblet squats
♂24-inch box and a 53-lb kettlebell
—-31:34
kudos to the rx folks
Rx F
52:53
🫡
41:24
M- 53/ 5'7 / 220
Intermediate scale
assault bike for 120 calories, 12 rounds of 6 knees to elbows and 6 burpee box step overs 20" box, 47 goblet squats with 50# kb
35:16
M/56
50:14
37:02
*did 18” BJ
*changed to semi strict knees to elbows
3/4 mile run,
8 knees to armpits
8 burpee box step-overs
8 rounds,
47 goblet squats 35# KB
25:02
I ran out of time and got through ten rounds before finishing the goblet squats. This was a tough one for sure!
1200m run on assault runner
10 rounds of
8 toes to bars
8 burpee box jump over
47 goblet squats at 70 lbs
Finished in about 35 minutes.
I will get to the gym earlier and give this a shot again. Definitely a challenge!
38:58
43/m/164
M 50/180cm/77kg
W/9kg vest
Intermediate+
1,200 meters run
6:20
12 rounds of:
6 T2B
6 burpee box jumps (step down), 50cm box
28:30
47 goblet squats, 24kg kb
5:41
Total time: 40:31
54:24 Rx, subbed 8 GHDs for TTBs
Intermediate+
1200m run (on the Trueform)
then,
16 RFT:
then,
47 goblet squats @ 53#
49:49
This one was tough tough. Hit me in the mouth. RIP to the fallen heroes.
30:25 scaled at Dam west CG, Carlyle IL. Hot and humid.
600m run
10 rounds of 8/8
47 goblet squats, 1.5pd KB.
Best I could do was 19” BJ.
Killer in this humidity.
1200m run
8:23
5 rounds:
6 knees to chest
6 burpee box jump overs
9:53
*and 47 DB goblet squats
24 in box, 40lb DB
41 mins
Scaled Beginner
1 mi Assault Bike
6 Rounds:
6x Burpee Box Step Ups
6x Knees to Elbows
47x Air Squat
19:00
37:37
3/4 mile Run
16rds
8 T2B
8 Burpee Box Jumpover
47 Goblet Sqt (53lbs)
34:30
Rx except for 72 cal bike subbed for run, box step overs (until BJ for last 12 count), and 50# KB.
RIP to the 11 SEALs and 8 Night Stalkers lost.
Rx’d: 51:38
It’s been a while since I wanted to quit in the middle of a workout this much. Holy hell.
53lb kettlebell
30:20
3/4-mile run (1,200 meters)
Then,
12 rounds for time of:
8 reverse sit ups
8 burpee box step overs
Then,
47 goblet squats- 35 lbs
33:40.26
Operation Red Wings, completed 240629
Scaled as follows:
Wearing a 20# plate carrier
3/4 mile run (probably more like .8)
16 rounds: 8 KTC, 8 Burpee Box Step-overs (24")
47 Goblet Squats (35# DB is the heaviest I have at home)
46:55
Run was slower than normal, burps are always slow for me, plate carrier kinda forced the step overs, TTB just weren't happening today, wish I had something heavier at the house for the GS (PC made up for it a little). That was an absolute suck I was honored to embrace. A sincere 'thank you' to whomever came up with it. RIP gentlemen!
Well done!
NICE! I knew ya'd crush it!
Thanks you two! Favo, I couldn't let you go it alone with the plate carrier!
With a vest...impressive, esp. after yesterday's bulletproof workout. You and Favo...two beasts.
Beginner option:
For time:
800-meter run with IBA
Then,
6 rounds for time of:
6 hanging knee raises
6 burpee box step-ups
Then,
47 air squats
♂20-inch box
21:04
Guest Programmer – Christian Harris
June 24-July 7, 2024
Operation Red Wings
For time:
3/4-mile run (1,200 meters)
Then,
16 rounds for time of:
8 toes-to-bars
8 burpee box jump-overs
Then,
47 goblet squats
♀20-inc
♂24-inch box and a 50-lb kettlebell
tiempos de ronda
R1 | 07:10 |
R2 | 01:37 | -333 s
R3 | 02:14 | +37 s
R4 | 01:40 | -34 s
R5 | 01:38 | -2 s
R6 | 01:47 | +9 s
R7 | 01:52 | +5 s
R8 | 02:00 | +8 s
R9 | 01:48 | -12 s
R10 | 01:55 | +7 s
R11 | 01:57 | +2 s
R12 | 01:53 | -4 s
R13 | 02:13 | +20 s
R14 | 02:17 | +4 s
R15 | 00:59 | -78 s
R16 | 01:08 | +9 s
R17 | 02:07 | +59 s
R18 | 03:18 | +71 s
Ø 02:11
Tiempo restante: 00:01
Tiempo total 39:34
Rx 27:40
RIP to all the men of Operation Red Wings
*I am programming this for my Affiliate tomorrow!
Rockstar!
That's flying! Great work Derek.
RX 53:18 (it’s 107 here 🥵)
I change run for row 1500 MTS/100 cal row
8 T2B
8 BBJ
47 Goblet Squat 34kg kettelbell
I took me 51 minutes Whit 02 seconds
intermediate 27:59
went to that dark place :)
ich dien!
47:31 RX. Shoulda used air conditioning holy Moses. Hard as it should be to honor the fallen.
Rx 37:09
48:25 44 YOM Rx. It was an ass kicker. Only thing that kept me going was knowing it was a HERO WOD.
Was going for Rx but was on the verge of passing out in the sun (getting tunnel vision by the 12th round). Did everything Rx but only 14 rounds(at 33:49), the goblet squats took 4 sets to hit 47 reps with a 75lb DB. The outside run took ~5:30.
38:30
Son(16)
Intermediate+
Same run, 12 rounds of 8 KTE & 8 BBJO, 47 GSs with 50lb DB
33:56
For time: 20:00
3/4-mile run (1,200 meters)
Then,
12 rounds for time of:
6 knees-to-chest
6 burpee box jump-overs
Then,
47 goblet squats
20-inch box and a 35-lb kettlebell
3rd attempt to post
37 / M / 5'9" / 140lbs
600-meter run
Then,
8 rounds for time of:
6 toes to bars
6 burpee box jump overs, 24"
Then,
47 goblet squats, 35lb dumbbell
42:35
Doing this outside at 1PM was not an awesome idea.
M/49/6'2"/185#
Short on time and space today garage gym revamp going on, walls being painted. make room for cold plunge and sauna. Did 2 short/er burners in the driveway will honor this one another day
Part A
10 RFT w/ 53# DxKB
9 DL's
6 Hang cleans
3 Push jerks
11:34
5:00 Rest
Part B
3 RFT
10 cal AB
10 burpees
3:37
Beginner: 18:55. 1k run 5:06
Ran a mile cuz that’s what’s mapped out at our station. 9:03
Unbroken goblet squats
49:04 🥵
8 Rounds of:
6 Toes to Bar
6 Burpee Box Jumps; 24” Box
Finished with 47 Goblet Squats; 53lb KB
62:05
30/175/5”6
31:54 intermediate
7:01 on the run
27:20 when I finished the couplet
31:54 total
34:24 RX’d
run: 5:40
done with 16rds at 31:40
brutal
35:34
1200m run
12 rounds of:
6 K2C
6 box jump burpee (30”)
47 goblet squats 44.1lbs
Intermediate option
1200m run
12 Rounds
6 T2B
6 burpee box step overs
47 Goblet squats-53LB
39:11
With Honor!
39:40 Rx
Very weird I posted my time around 7:30 this morning. I came back to check out others’ results ect. and no post for me. 😳
Weird about disappearing post, but very well done on the WOD!
Awesome job!
For time: 25:08
Rx
29:07
Run was 5:11
Goblet squat took ~2min
Awesome job!
Fantastic!
All T2B were split 5-3
Goblets were 20-10-10-7
all with short breaks
Don't think Red Wings is an official CF Hero WOD. It should be. We have The Sevens, Hotshots 19, and Lumberjack 20, so group honorings are not unheard of. And this one, if you remember that day, truly merits being honored by HQ.
🫡🙏🏻🤙🏻
Intermediate-ish
3/4 mile run (~10:30)
16 rounds of alternating 8 TTB/KTE and 8 burpee box step ups (24")
47 goblet squats, 53#
43:55
That was appropriately suck-ish, an appropriate amount of pain and grind to honor 16 heroes who sacrificed all for their teammates and country. Honor to all of them, and peace to their families, friends, and the community on this tragic anniversary.
Great job Jim!
Way to get after it!
Nice work!
Nursing the knee but still pain-free. Scaled, slow, steady:
1200m run
16 rounds of
- toes to bar
- burpee box step-over, 20" box
47 dumbbell rack squats, 2x25lb DBs
45:26
And the whine: pain-free day 4. I did so little last week that I pushed yesterday, no rest:
50-40-30-20-10 of calorie row + honest med.ball cleans, 10lb ball, roughly 24 mins
Had I suspected a Hero WOD today, I'd have rested. Now the groin and quads are TOAST.
32:55
Subbed hollow rocks, 24" box, 53lb goblet
M 55 / 182 / 102 kg
22 minutes
I did the run 1200
8 round both
47 goblet squat
Great time
For time: 21;57
6
600-meter run
Then,
8 rounds for time of:
hanging knee raises (4)
burpee box step-ups(4)
Then,
47 air squats
♂20-inch box
Did our Friday Bulletproof workout instead (didn't see the WOD in time to change things up).
4 Rounds For Time
25m Bear Crawl
10 TTB
25 Ammo Can Lift (~35#)
50m FC (2x32kg KB)
15:15
3 min rest
18 min AMRAP
500m row
10 Thruster (95#)
20 Walking Lunge step
3 rds
I will look to do ORW tomorrow.
As always, your BP workout looks tough, no doubt ORW will be well executed!
RIP to those in Operation Red Wing and their families.
Scaled to intermediate'ish--burpee box step ups, not overs
37:19
Correction--
I did 16 rnds of knee to chest/burpee box step ups
Correction--
I did 16 rnds of knee to chest/burpee box step ups
Great job Mike!
That's fast, Mike. Well done.
Good work!
Rx 50:30
Whole WOD in a 20# plate carrier:
1.15 mile run (unexpected road closure)
Then,
16 rounds for time of:
8 KTE
8 burpee box step-overs-20 inch box
Then,
47 goblet squats -30# KB
40:14
F:55-59
Always my honor to participate in these. To all serving, who have served, or will serve & their loved ones, thank you.
Respect for doing this with a plate carrier! That's hardcore.
Exceptional job doing that with the plate carrier!
Great work!
That's beastly. Props to you, Favo.
Nice work!
Awesome job
The names of the men who lost their lives during Operation Red Wings are:
HC 2nd Class Marcus Luttrell, fought valiantly beside his brothers & survived
Thanks for posting their names, Favo.
Thank you
56:33.14
For time:
3/4-mile run (1,200 meters)
Then,
16 rounds for time of:
8 toes-to-bars
8 burpee box jump-overs
Then,
47 goblet squats
♂24-inch box and a 70-lb kettlebell
Good work!
For time:
1,200 meter run
Then,
12 rounds for time of:
6 knees-to-chest
6 burpee box jump-overs, 24"
Then,
47 goblet squats, 24kg kettlebell
24:49
Well done
Rx. 33:23
Ran in 3:39
16 rds in 25:35
GSq in 4:09
keep moving like they had to
don't complain like they didn’t
RIP
Great job & well said
I agree with Favo - that's fast!
Awesome work and very well said!
Super fast and good comment.
Wow!
М/50-54 👨🏻🦳
Modified Intermediate.
1) Used 1/5 of 7,5 km run time (that was the plan)
2) Instead of K2C did T2B
TT->48:38
Fall in love of this WOD (never did it before).
The only time I could rest was T2B and falling down in burpees (who would think). The jumps up the box almost killed me.
Vito, how courageous of you to keep pushing through those Box Jumps after almost being killed by them…CrossFit should create a Hero WOD in your name.
Vito, how courageous of you to keep pushing through those Box Jumps after almost being killed by them…CrossFit should create a Hero WOD in your name.
Vito, how courageous of you to keep pushing through those Box Jumps after almost being killed by them…CrossFit should create a Hero WOD in your name.
Vito, how courageous of you to keep pushing through those Box Jumps after almost being killed by them…CrossFit should create a Hero WOD in your name.
Vito, how courageous of you to keep pushing through those Box Jumps after almost being killed by them…CrossFit should create a Hero WOD in your name.
Easy Ben....
Vito, pushing through the suck and grind. That's what hero WODs are about. Good on you.
Agree with Jim. Great job working through & finishing!
Good job, Vito!
@Mike: 😆😆
Inter 18.53
46:03 rx
The kettlebell was really hard to hold as a puddle of sweat. Should have brought chalk.
As an intermediate, I wanted to stop at 12 rds but since it's a workout to commemorate, I pushed through. It's probably a good idea to go long from time to time, but I really hope I can recover until tomorrow.
run took about 6min, as did the goblet squats, couplet rounds took about two min in the beginning and almost three min in the last three rds
run took about 6min, as did the goblet squats, couplet rounds took about two min in the beginning and almost three min in the last three rds
Good on you for doing all 16 rounds. On hero workouts, I try to sub/scale the movements, not the overall work, to best honor those who sacrificed.
So, for example, 16 rounds of burpees is better, in a hero WOD, than 12 rounds of burpee box overs. Or sit-ups vice TTB.
thanks for the recommendation Jim! That really makes sense, I'll keep it in mind for the next hero wod!
Good work pushing through!
Nice job!
Thanks you guys!
Time 57’01’’
Swapped the knees to chest for t2b.
Goblet Squats were a killer!
Have a great day everyone, stay hard.
26:37
Scaled to:
3/4 mile run
Then
9 rounds
12 T2B
12 BBJO
Then
47 Goblet Squats @24kg
Globo wod: subs for run are 1500m row or 85 calories assault or echo bike. If you are using a conventional treadmill for the run use a slight incline. If pullup bar access is an issue sub Games standard V-ups for toes to bar. If needed sub burpee jump to object, burpee bench jump overs, or burpee broad jumps (30/36") for burpee box jump overs. Dumbbells sub 55/70lb dumbbell for kettlebell goblet squats.
this workout was programmed as a team workout on CAP, spilt the 16 rounds I go-you go and share the 47 squats. no mention of this isn't a team workout. would've been nice to have this information to share when I taught this workout in a class today.
What about the pilots of the Chinook? No mention of them.
The night stalkers are pilots for special operations units.
“If you’ve got a weight vest or body armor, wear it”