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Hero Workout "Ryan"



Hero Workout | "Ryan"

Very early on the morning of July 21st , 2008 the Maplewood Fire Department received a call for a truck fire on the 7400 block of Zephyr. This was 22-year old Ryan Hummert's first fire call.

What happened when the crew arrived was unimaginable: a sniper began shooting at the firefighters. A bullet struck and mortally wounded Maplewood’s youngest firefighter, Ryan Hummert, who as the son of former Mayor Andy Hummert and Jackie Hummert, had roots that ran deep through the Maplewood community. Two police officers, Adam Fite and Sergeant Mike Martin, were shot and wounded.

A crew of Maplewood Firefighters and a number of Police Officers found themselves in the line of fire and risked their lives that day to save colleagues and protect residents from a pathological sniper who ultimately took his own life.

We will never know why this happened nor will we ever forget that day.

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees
*We will be performing "no thigh touch" Burpees today
*Each Burpee terminates with a jump one foot above max standing reach

*2 minute cap for each movement in each round
*20 minute total cap
*Modify and scale as needed.

 

 

Progressions for "Ryan":

Life:
5 Rounds of:
Perform 5-10 false grip Rings Rows with 1 second hold at fRR1 and 3 second hold at fRR2 in 2:00.
Perform 10-15 elevated Push-ups with a 1 second hold at ePU1 and and 1 second hold at ePU2 in 2:00.

Fitness:
Five Rounds of:
Perform 5-10 floor Muscle-ups with 3 second hold at fMU3 and 3 second hold at fMU4 in 2:00
Perform as many Burpees as possible in 2:00
*do not perform more than 21 Burpees in any round
*We will be performing "no thigh touch" Burpees today
*Each Burpee terminates with a jump one foot above max standing reach

Performance:
Five Rounds for time of:
7 Muscle-ups
21 Burpees
*We will be performing "no thigh touch" Burpees today
*Each Burpee terminates with a jump one foot above max standing reach
*2 minute cap for each movement in each round
*20 minute total cap

 

 

Related Articles:
Training Versus Testing
Ryan Hummert Memorial Page
"Murph"