Henry - The hero workouts: 100 workouts dedicated to fallen soldiers & warriors

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THE HERO WORKOUTS

Text Copyright 2017 Carter Henry

Library of Congress Cataloging-in-Publication Data is available.

ISBN: 978-1-57826-658-6

All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic or otherwise, without written permission from the publisher.

Book Design by Carolyn Kasper

The views expressed are those of the author and do not reflect the official policy or position of the US Navy, Department of Defense, or the US Government.

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DEDICATION

To every Sailor, Marine, Airman, Soldier, and patriot I have had the honor of serving alongsidethank you.

SPECIAL THANKS

T o my family, for their enthusiasm, support, and boundless patience; to Cherie and Stephanie, for being magnificent human beings and steadfast friends; to Erin, for always encouraging me to take the rudder; to the Curmudgeon Club, for howling down mediocrity with morose glee at every opportunity; and in memory of AGC Libbet Miller, who became a Navy Chief when it was still unladylike to do so.

FOREWORD

T he Hero Workouts is one of the most meaningful fitness books I have ever had the pleasure of reading. The workouts are great, but the story behind the workout motivates you to work hard so these heroes are never forgotten.

In the tactical profession, fitness is an element that requires your focus and time to better help you save livesmaybe even your own. Remember each of the brave heroes in this book, as well as those we could not honor due to space, as you perform any of these workouts.

It is an honor to be a part of this book in any way.

Stew Smith
Navy SEAL, Tactical Fitness Author

INTRODUCTION

As we express our gratitude, we must never forget that the highest appreciation is not to utter words but to live by them.

John F. Kennedy

I n 2014, I was introduced to Hero WODs (meaning workout of the day)high-intensity CrossFit workouts dedicated to those who have given their lives in service: military members, federal agents, and first responders. These memorials required more resolve than anything else I had tried before but, no matter how hard they were or how tired I felt, I pressed on, knowing that quitting was completely unacceptable. I loved what the workouts stood for, and committed myself to completing 52 Hero WODs in a year. A few months in, I realized that finishing a workout didnt have a positive impact on anyone but me, and I wanted to find a way to give back. The Hero Workouts is the result of what started as a personal challenge: a compendium of 100 workouts with biographies and stories about the fallen men and women whose memories they honor.

In writing and learning about these service members, Ive also become more familiar with the issues faced by wounded veterans and their families. I started volunteering with another veteran aid group, believing that our Airmen, Sailors, Soldiers, and Marines deserve the support of the people they have risked their lives protecting. It has never seemed right to me that a person who has willingly committed their life to our country could be left with so little afterwards. This book has become my way of not only showing them my gratitude, but living it. All profits I am entitled to as the author are donated to the Special Operations Warrior Foundation to help the families of the fallen. There are many, many more workouts that have been dedicated to our national heroes, and I plan to continue publishing these workouts to raise funds for military charities.

While reading The Hero Workouts , you will find charitable causes associated with the honorees and their workouts. There are foundations started in their names, scholarships given in their honor, and projects to preserve their legacy, each representing the person they were, or something they believed.

So I charge you: attack these workouts. Read about the person you are honoring, and give them your greatest effort. Consider making a contribution to a charity in their name. Many of the organizations and events can benefit not only from your monetary gifts but also from donations of your time.

These heroes and their families have given more than most of us can fully appreciate, and for that they have my utmost thanks. Remember also the men and women who continue to defend our country, at home and abroadthey make us strong and will not be forgotten.

T he Special Operations Warrior Foundation (SOWF) was established in 1980 after the daring attempt to rescue 53 American hostages in Iran, which ended in tragedy when a helicopter and C-130 aircraft collided; eight souls were lost and they left behind 17 children. A battlefield promise to take care of those children has become the noble cause of the SOWF.

The SOWF is committed to providing scholarship grantsnot loansto over 1,100 children, who survive more than 900 Special Operations personnel who gave their lives in service to our country. Today, the foundation ensures full financial assistance for a post-secondary degree from an accredited two- or four-year college, university, technical school, or trade school to the surviving children of Army, Navy, Air Force, and Marine Corps special operations personnel who lose their lives in the line of duty. The SOWF also provides family and educational counseling, and immediate financial assistance to severely wounded and hospitalized special operations personnel. From the date of a familys loss and for years after, the foundation maintains constant contact and offers both family and educational counseling.

In 2014, the SOWF supported 143 students enrolled across the country, and provided $3.8 million in scholarships and support services. Fifteen percent of the sale price of this book will go directly to the foundation, and will help their ongoing efforts to aid the families of fallen and injured service members. To make an additional contribution or to learn about fundraising events in your area, please visit their website at www.SpecialOps.org.

A NOTE FOR
THE WORKOUTS

T he weights listed with the workouts are the prescription and when there are two weights shown, for example 155/125lbs, its intended to differentiate between men/women. Using less (or more) weight doesnt degrade the integrity of the workout: its about your personal capability and using maximum effort. If you arent exerting yourself, add more weight; if your form is failing, use less weight. Test out the movements before starting to get a feel for where you are, and avoid having to make changes while on the clock.

Most of the weights are listed in pounds, but several of the kettlebells workouts have denominations in poods. For the equivalent in pounds, multiply the number of poods by 36.1.