Ghost 31
- 1 day ago
- 2 min read
4 Rounds for Time: Finished in 59:01
800 meter Run
3 Burpee Pull-Ups
18 Box Jumps (24/20 in)
22 Walking Lunges (Left+Right=1)
Wear a Weight Vest (20/14 lb) - I used my 20# vest
With a running clock, complete 4 rounds of the prescribed work in the order written as fast as possible (“For Time“).
Score is the time on the clock when the last round of the Walking Lunges is completed.
Intended Stimulus:
Grind. It’s a leg heavy workout, expect to fall off significantly after the first round. The first Run will feel good but after Box Jumps and Lunges you’ll fatigue quick. This workout comes down to the Running. If you are a good runner and can breath while holding a decent pace you’ll have no problems. Looking for rounds to be between 7-9 mins. If you need to scale, drop the Weight Vest first, then the distance on the run to keep your runs under 5 min.
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I loved this workout. I had a little trouble with the lunges because they were hurting my hip but after a while I just put my hand on my leg on that right side and that helped a lot. Burpee pull-ups felt good even though I haven't been doing any kipping pull-ups lately.
Box jumps I just kept nice and steady and tried not to stop.
Round 1 - 11:53
Round 2 - 14:00
Round 3 - 16:34
Round 4 - 16:34
I just had to take breaks to get my heart rate down and get cool.
Grateful to honor these four heroes.
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Background: This workout is dedicated to the four Marines on board Aircraft Ghost 21 which crashed on the South of Bodo, Norway, during the biannual NATO exercise Cold Response on March 18, 2022.
All four Marines were assigned to Marine Medium Tiltrotor Squadron 261.
The names of the fallen are:
– Capt. Matthew J. Tomkiewicz
– Capt. Ross A. Reynolds
– Gunnery Sgt. James W. Speedy
– Cpl. Jacob M. Moore
The workout was designed by Helen Taylor, CF-L1, who was a close friend of Captain Reynolds.
The rep scheme signifies:
– 4 rounds for the 4 Marines
– 3-18-22 reps for the date of the crash.
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