33:02
Intermediate option with bar muscle-ups

Intermediate

33:45

(MUs were unbroken in first 2 rounds)

M/27/5'8"/170lb
CrossFit AFK

45:58 - Sc (Could not finish last 3 muscle-ups, tore pretty good on the wrist. Completed all else Rx. RIP LUCE.)

intermediate option 29:54

with honor

scaled 
Walked/jogged with 10lb db in each hand:
1k
100 squats with dumbells
1k
100 squats with dumbells
1k 
100 squats with dumbells
1k 
@52m no muscle ups 
Only put dumbells down once to fix earbuds

Intermediate Option:
3 rounds (without a weight vest) for time of:
1K run
5 muscle-ups 
100 squats

32:49

M/37/6’/176#

36:03
(Vest worn for runs and squats. Subbed 10 unweighted bar muscle-ups each round.)

Deo gratias

25:02

1k runs
10 TRX pulls, 10 push-ups 
50 squats 

25:10
4sets of 30 pushups & situps, 3sets of 10pull-ups and dips
one round on run and squats

Beginner Option:
3 rounds (without a weight vest) for time of:
500-m run
10 TRX pull-ups + 10 push-ups
50 squats

19:36

Without vest...
Strict c2b + strict dip with 45lb DB
52:47

Scaled with no vest: 1k run, 10 strict pull ups, 10 strict dips, 100 squats x3, 40:00

RIP CPT Luce

44:28.   Subbed Bar MUs

I’m thinking Bar MUs were way harder with a vest on than ring MUs .   Gotta get some rings…..

Beginners scale
500 meters= 1 city block around
10 pulls 10 hand release push up
50 air squats
X 3 rounds = 24:46

#PURIM SAMAECH 🤡🐠🎉🎊🍷

35:30 (Rx)

3 ROUNDS FOR TIME:
1 KM Run
10 Ring Muscle-Ups
100 Squats
*All with 20 lb. Weight Vest

Modified, untimed: 
--

5 km run
Then,

30 / 30 / 50 	inverted rows / bench dips / OHS w/ pipe
30 / 30 / 30 	inverted rows / bench dips / half-pistols to bench
30 / 30 / 20 	inverted rows / bench dips / negative pistols 
11 / 11 / 11 		inverted rows / bench dips / curtsy squats 
--
Peace.

24:36
light flak, sub muscle ups for 20 pull-ups and 30 dips

On a manual curved treamill
13 first MU reps with vest, the rest MU reps without

59:46

39:50, no weight vest. had to sub 10/10 C2B pull-up/ring dip for MU. Splits at 11:40,25:12,39:50. Total kick in the nuts! Semper Fi brother!

3RFT
1K run with 20-lbs vest
5 RMU without vest
100 squats with 20-lbs vest
31:28

3 rounds for time of Beginner:
500-m run
10 jumping pull-ups + 10 push-ups
50 squats
22:03

21:41 beginner with kipping pull-ups. 

I hate doing hero workouts not RXd, but I don’t have weighted MUs in my bag. Subbed with 20 strict pull-ups and 20 push-ups. Otherwise as listed. 

30:01. 

32:39 (treadmill, no vest)

RIP Sir.

Scaled, no vest. 36:10

3 rounds:
1.2 mi bike, resistance level 12 (about 4:40)
10 pullups
20 pushups
100 squats, holding 25# plate

35:13 Scaled.

no weight vest
1k run
5 muscle ups 
100 squats 

DC M/38/5'9"/193

first day back on the mainsite in half a decade or so was grateful to get to suffer for a reason.

R.I.P Capt. Luce

44:49 RX
thanks to Steven Thunander performed at a globo gym put the treadmill 2 incline whatever that means and did bar muscle ups on the weird multihandle grip pullup thing between the cable crossovers

Scaled to:
3 rounds
20lb vest
1,000 m run
10 jumping muscle ups
100 squats 

25:11

M/39/72”/170

w/o vest 33:27

RIP Luce
subbed/scaled
3 rnds w/20# vest
915 m trot==1 lap around my block
10 bupee pull ups
100 sqts
44:31-----1 @ 13:54, 2 @ 29:30, 3 @ 44:31
m/53/175

Rx   36:11 with 20lb. Vest

RIP Captain Luce

With 20# vest
3 rounds
800M run
10-pullups
50- air squats

24:00
Then did 20min. Row 
4517 M 

3 rounds, no vest:
1k run
15 pull-ups
15 push-ups
100 squats

22:26

29:25 (9:19/9:48/10:16)
3 x 
1000m row
10 strict pullups
10 strict ring dips
100 squats

Luce (scaled)
3RFT
1km run
20 weighted PU + 20 weighted dips (used 25# DB)
100 squats
37:53

Went with the 25# DB as it was easier to hold/control it with my legs than two 10# plates.  Runs 2 and 3 started out slow due to jello legs from the squats.  Didn't pay much attention to the clock today - I just wanted to get out there and honor the man regardless of how long it took.

RIP Capt Luce! Best wishes to his family and friends.

did it with a 22lb vest

1K run
10 muscle-ups
100 squats

35:23

I cut the mile in half and did the muscle ups on rings and from floor to muscle up with feet on the floor

10Kg weight vest, subbed MU for strict PU.

31.21

Rx+
W/bar MUs
40:57 💀

Son(15)
3 rounds of:
1k runs
10 either C2B or mostly strict pull ups + 10 bar dips(feet elevated)
100 squats
40:00

Har(15)
3 rounds of:
600k runs
10 jumping pull ups + 10 pushups
75 squats
35:35

Scaled
Endurance 
2 sit-ups Tabata
10' hand stand exercises
WOD
3 rounds for time of (no vest):
1K Run
10 jumping pull ups
10 push ups
100 squats

Total 33:40
M43- 83kg- 183cm

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Scaled Luce
3 RFT
800ish run
15-15-20 pull-ups and ring dips
100 air squats
37:49
Runs ~6 min each…my running has become snail-like. 

Peace to Luce’s family, friends and teammates as we get the opportunity to honor him today. 

60/5’8”/156

17yo 60kg 1.75m
37:59 (no vest)
m44 75kg 1.7
39:16 rx

RIP Luce 

39:58

Broke each round into 5 of 6/6/20 Chest to rings, dips, and squats with 20 vest 

Half way point I hit the wall! I didn’t rest yesterday, helped neighbor with fixes around house (6+hours). 

Afternoon 7 mile bike ride with family 

3 rounds for time of:
500-m run
10 jumping pull-ups + 10 push-ups
50 squats
24:32

Short on time for a Hero, also it's cold outside. (May try it tomorrow.) Replaced with this:

20 minute AMRAP
8x pull-ups
12x deficit push-ups on 6" parallettes
16x 1-arm overhead dumbbell lunges, fore-back x 8, 25lbs DB (alt every 4)

7 rounds + 8 pull + 12 push + 1 OHL = 273 reps

Beginner Option: 20:08

Intermediate Option:
3 rounds (without a weight vest) for time of:
1K run
10 pull up +10 dips with with 20lb
100 squats
Total 30:00 minutes 

Champions Club Scaling Notes

RANT
Unless I'm interpreting things wrong, I think this hero workout is a perfect example of the evolution of the standards in CrossFit - more specifically, the standards for what is expected to give us a "conditioning" stimulus. In most sports, conditioning happens by running gassers or suicides at the end of practice, or jumping on the bike or running some stairs. But the standard Coach set with benchmark workouts like Angie, Barbara, and Chelsea was that you could get a mean conditioning dose out of simple gymnastics movements. Then with the additions of Diane, Elizabeth, and Fran, weightlifting was added to the conditioning mix. And, of course, the triplets like Helen, Kelly, etc. The line was set there that if you really wanted to call yourself fit, you needed a set of rings, a barbell, and you needed to be able to do basic movements from all three general modalities at a high intensity. The next evolution of this came in the form of a workout like today - Luce - where it is expected that 10 muscle-ups will contribute to the conditioning stimulus, not give us extra rest. Now think about the recent Open Tests/Workouts: burpee pull-ups, heavy snatches, bar muscle-ups, all expected to contribute to the conditioning dose. Coach's original idea (if I'm not mistaken) was to take the absolute essentials out of gymnastics, weightlifting, and monostructural movements and leave the excess stuff out. I think time will reveal which stuff is excess and which stuff is just beyond our capacities at the moment and need to be adapted to.

WORKOUT THEMES
An honorary workout. Monostructural, gymnastics. Clearing an obstacle. Odd object. Squatting. Stamina.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM													x

HEAVY

POWER SCALE
For time:
3k run
30 muscle-ups
300 squats
*split up reps however desired

STAMINA SCALE
For time:
30 muscle-ups
300 squats
3k run

SPEED SCALE
2 rounds as listed, but rest as needed between stations.

MY STUFF
35:12, didn't have a vest so I ran on the snow, which was an adventure in both stamina and safety. Ironic that in the compare-to I mentioned that it "felt like the track was 120 degrees". Quite a difference this time around. Wasn't feeling it today - squats were broken up - but I sucked it up the last round and went unbroken on squats and muscle-ups. RIP Capt. Luce.

GENERAL FEAR LEVEL: 7

Globo wod:  If you don't have rings today do bar muscleups and weighted TRX or bar dips  or 2/1 weighted pullups and trx/bar dips. 1250m row or 70 calories assault or echo bike are running subs.  If you are using a conventional treadmill use a slight incline.