Jack - My First Hero WOD

by - Tuesday, May 21, 2013

If last night's workout was "mini-Jack" I don't think I ever want to experience a "full Jack."


Jack is a Hero WOD. For those new to the CrossFit lingo, hero WODs are extremely grueling, butt-kicking workouts named and performed in memory of fallen soliders in the line of duty.

Given that it's the week leading up to Memorial Day, I have a feeling that a lot of our workouts this week are going to be Hero WODs.

Jack is named in honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Okla., assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash. He died September 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

[caption id="attachment_2822" align="alignnone" width="180"]Jack WOD Army Staff Sgt. Jack M. Martin III[/caption]

The workout named in his honor is probably as kickass as he was.

The full Jack workout is a 20-minute AMRAP (as many rounds as possible):

  • 10 push presses

  • 10 kettlebell swings

  • 10 box jumps

Last night's mini version was the same movements for 10 minutes instead of 20.

And trust me when I say 10 minutes was plenty.


In 10 minutes, I knocked out five rounds + 10 extra kettlebell swings.

For push presses I got through three rounds at 45 pounds and dropped to 35 pounds for the last two rounds. I stuck with a 16 kg kettlebell for the swings, but probably could have gone higher. Compared to everything else, the swings felt a little too easy.

But since the box jumps and push presses were complete butt-kickers, the respite during the kettlebell swings was much needed.

Hero WODs are hard, but they're also awesome, and I'm really looking forward to tackling more of them this week.

Rumor has it we'll be doing Murph on Friday. I am equal parts excited and terrified.

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  1. I threw up just reading about that exertion!