Hammy

For Time: Finished in 1:42:28 - 20# Vest

• 1,200 meter Run

• 80 Box Step-Overs

• 40 Hand-Release Push-Ups

• 800-meter Run

• 40 Burpees to Target

• 20 Strict Pull-Ups

• 400 meter Run

• 20 Burpee Box Jumps

• 10 Ring Muscle-Ups - I did low ring transitions with a ring dip.

• 400 meter Run

• 40 Burpees to Target (6" above standing reach)

• 20 Strict Pull-Ups

• 800 meter Run

• 80 Box Step-Overs

• 40 Hand-Release Push-Ups

• 1,200 meter Run

  
  

• Wear a Weight Vest (20/14 lb)

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This was a tough workout although I felt extra tired today for some reason.

The runs felt good - I just took them slow.

It was crazy that I still felt last weeks 35 rope climbs on the box step overs. My hip flexors were fried! I think I took a break after 40 on the first set and maybe every 20 on the last set.

Hand release push-ups - chunks of 7-10 in first set. Smaller ones on the second set.

Burpees to target - my arms and shoulders were so tired already from the push-ups so I took breaks after every 10 or so.

Strict pull-ups - sets of 2 or 3.

Burpee box jumps - nice and steady.

Ring Muscle Ups - I did some low ring transitions with a ring dip.

I had a small snack during the second set of box step overs! :)

Grateful and Honored.

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Background: Cpl Stuart “Hammy” Hamilton of the 2nd Bn Royal Irish Regiment, died Sept. 4, 2021, in a tragic training accident.

Hamilton, 30, was described as fun-loving and someone who easily made friends. The military reservist and Afghanistan veteran had a master’s degree in business and was an avid athlete, having once completed a half marathon wearing a 60-lb vest.

Hamilton is survived by his parents, Alan and Alison; siblings, Helen, Gordon, and Leanne; and many friends and loved ones.