U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. This was his fourth deployment, and his first to Iraq.
He is survived by his father, Steven of Myrtle Beach, South Carolina; his mother, Sherrie Battle McGhee; fiancee, Ashleigh Mitchell; and his brother, Zachary.
First posted April 15, 2010.
WARM UP
Jog the box for 4 with footwork
2 rds
10 Good Morning with a PVC
10 Box Step Ups
4 Burpees
Dynamic Stretch
STRENGTH
Deadlift
10 Minutes to work up to WOD weight
6 reps at 40%, 4 reps at 60%, 3 reps at 80%, several singles at or above 100%
WOD
HERO WOD MCGHEE
AMRAP in 30 minutes of:
•275/185 pound Deadlift, 5 reps
•13 Push-ups
•9 Box jumps, 24 inch box
ICING
Foam Roll
Jefferson Curl