4.12.2021 Hero WOD “TOMMY MAC”

Hero WOD today...The“Hero WOD Jar” will be out if you want to toss in a dollar or two.

Warm-up:
Row or Bike for 6 min.
Dynamic Stretch

Strength:
10 minutes to progressively warm-up each of the
barbell movements for “TOMMY MAC”.

WOD: Hero WOD “TOMMY MAC”

For Time:
2 Rounds
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 Overhead Squat 115/75#

Background: Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

The “Tommy Mac” Hero WOD was designed by coach Rudy Nielsen of Outlaw CrossFit @outlawcrossfit (Alexandria, VA, USA), who first posted the workout on his “The Outlaw Way” @theoutlawway blog as the workout of the day for October 27, 2012.

The post included the following quote from Tommy’s former Platoon Leader:

“The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.”