I had my first pretty intense HERO WOD on Friday.

What’s a WOD you ask?

A WOD is the Workout of the Day. These WODS are generally named CrossFit superstars(Eva, Grace, Fran), fallen soldiers and members of the armed forces (Jack), apt descriptions (Fight Gone Bad), and even fitness researchers (Tabata This,etc).

At Crossfit Native, we honored SSGt Jack M. Martin III by completing Hero WOD “Jack” on September 29th, the day he died while fighting for our freedoms.

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

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

The Martins were in attendance the day Native did “Jack” and I know that gave the workout even more meaning than it already had.

Unfortunately, I wasn’t able to be there that day to do the workout—so I had to honor Jack a day late.

Jack

10 Push press [115/80]

10 KB Swings [1.5/1.0]

10 Box Jumps [24]

You’ve got 20 minutes to do as many rounds as possible. In other words, you’ve got to do a lot of work.

I finished up with 8 rounds total and my shoulders and arms were on fire. I had a hard time lifting my arms over my head for a good 1-2 hours after the workout.

These workouts were conceived and intended to be performed with an intense effort in honor of our fallen heros. I tried my absolute best and can’t wait to do another one.