Friday, 28 October

Today is a bittersweet day for a few reasons -

First, it is Tex's last WOD with Black and Gold before he moves out to Benning to go to the basic course.  Tex is a B&G legend and his presence will be missed.  Hopefully a lot of folks can come out to wish Tex well and send him off in style. 

Second, today's "Hero WOD" is more than just a named workout drawn from the mainsite, rather it is a Hero WOD created by a member of USMA '86 to memorialize and honor their fallen classmate, COL John McHugh, as the Class of '86 holds it's 25 Year Class Reunion.  COL McHugh was killed in action in Afghanistan on May 18, 2010. 

His classmate wrote the following tribute - 

“Johnny Mac” was one of the highest-ranking officers killed in Afghanistan. He was a graduate of the United States Military Academy Class of 1986. Served over 24 years active duty. Survived by his wife Connie and 5 children: Chief Warrant Officer Michael McHugh (22) Kelly (20), Kristen (18), Maggie (12) and David (6). John was also a brand new grandfather of Abigail (1).

John was a great friend, soldier, family man and most of all a man of God. John was a man of true honor, respect and one of the nicest men you would ever meet. He loved soccer and I believe he still holds the record at West Point for most goals saved in single season. The academy retired his jersey last fall. He was a great officer that personified the word “leadership”.

In honor of Colonel John M. McHugh, my friend and West Point Classmate 1986.  In tribute of the 24 plus years of service and sacrifice that he and his wife Connie gave to our country, the workout is structured to culminate with a round of 24 reps. The total number of reps for the workout would be “86” representing West Point Class of ’86. The rounds should start low and peak at 24 just like John’s career as an Army officer. Secondly, you do 5 rounds in tribute of each of his children.

So today we will send Tex off in style and honor the courage and sacrifice of COL McHugh by doing the WOD "Johnny Mac"  Some members of the class of '86 and potentially some of COL McHugh's family members may be in the '62 room at 0530 to cheer everyone one!

Johnny Mac - 5 rounds for time (with 25 minute time limit)

Rd 1:  Run 400 meters (gym loop), 12 x thrusters (95/55), 12 x chest to bar pull-ups

Rd 2: Run 400m, 14 x thrusters, 14 x C2B pull-ups

Rd 3: Run  400m, 16 x thrusters, 16 x C2B pull-ups

Rd 4: Run 400m, 20 x thrusters, 20 x C2B pull-ups

Rd 5: Run 400m, 24 x thrusters, 24 x C2B pull-ups

NOTE:  Scale as needed.  86 reps of each exercise is going to be tough!  Scale smartly so you don't either burn out after the first round or hurt yourself.  Scaling options for the C2B pull-ups include - pull-ups (with just your chin over the bar), using bands, doing jumping pull-ups, etc. 
NOTE2:  The time limit of 25 minutes is there so that you have a goal to beat and enables cadets to get to formation on time without feeling like they've quit short of completion.  If you are not time-constrained and want to finish it out regardless of time, then by all means, get after it!