Getting Ready to Truly Honor '31 Heroes'

There are many ways to honor heroes, but this takes honoring to the next level.  On August 4, 2012, Crossfit Florian will be hosting the “31Heroes” WOD to honor the 30 military service members (17 Navy Seals, 5 other Navy, 5 Army and 3 Air Force) and Bart the dog that were killed in action on August 6, 2011 (http://www.31heroes.com/the-heroes/). Owners Bill Malcomb and Beau Claiborne along with coaches Paul Lyons, Luigi Fruci, Krissy Malcomb and Christine Mackie are extremely excited and honored to be one of the CrossFit boxes hosting this event. 

Owner Bill Malcomb explains why this event is so important: “Having served in the Marine Corps, I know the sacrifices the men and women of the armed services face day in and day out. This cause is special to me because it will directly benefit the families of our fallen heroes. Unfortunately, after the families receive their death benefit (odd that it is called that), they are forgotten. Causes like the 31Heroes keep the families on the forefront where they belong.”  He continues saying, “We chose to host this event, and to be one of a very few affiliates to sponsor it because this cause is legitimate. These are outstanding charities that are taking care of great American families. Our goal in the beginning for this event was to get at least one quarter of the box involved, and we currently are approaching 70 participants so we have achieved that.”

So what does 31Heroes consist of you ask?

Before I dive in, it would benefit you to read my previous blog post on .

31Heros is a partner Workout of the Day (WOD) that consists of:

• AMRAP 31 minutes (As Many Reps As Possible)
• 8 Thrusters (155/105#)
• 6 Rope Climbs (15 ft. ascent)
• 11 Box Jumps (30/24″)

Since this is a Partner WOD – Partner #1 will perform the work listed above while Partner #2 runs a 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. This flow continues for 31 minutes and the score is the total number of reps. 

Now you are probably wondering, what if I can not do the above? This WOD is no joke and even the coaches would agree. 

Bill says, “The hardest part of this WOD for me will be the weight, but at the end of the day it's nothing as to what those Seals, and their families have gone through. I'll finish strong with that in the back of my head.” 

Coach Luigi points out, “This whole workout is a challenge that's why it’s a hero WOD. I'm just going to grind it out, cheer on my partner and the other members to keep moving and finish.”

Coach Paul said, “I think the toughest part of the workout that day will be the drive there. I am sure there is going to be a lot of anxiety going in to it. Once we start, it will all be focused on completing the workout with high motivation and discipline towards accomplishing the mission like these guys did every day. That’s the only way it should be done.”

So what can one do if the above prescribed WOD poses a challenge? As with all Crossfit WODs, there are scaling options. The following are the ways to scale the WOD if need.

For the main part of the WOD:

• Level 2 135/95, 7 pull ups & 7 jump squats (x6), 24’/20"
• Level 3 95/65, 7 Banded pull ups & 7 jump squats (x6), 20”/plates
• Level 4 75/45, 7 ring rows & 7 jump squats (x6), plates

Scaling options for the run:

• Level 2 25# SB/10# med ball
• Level 3 400m with no wt
• Level 4 200m run 

You can see there are many options to honor these 31Heroes. Still scared or wondering why a person would put themselves through this pain? I went and asked a few fellow members why they decided to participate in this event.

Member Matt Strich says, “What drives me to do this event is the compassion that others show for the cause. I do not have a military background, but I have a great deal of respect and admiration for those that have served. The rope climbs will be the biggest challenge for me. My way of thanking and honoring all those involved will be laying it all on the line August 4 and that's all the motivation I need.”

Member Gloria Valentin-Denson explains, “I'm driven to participate in this challenge to honor those who sacrificed their lives. I've never been in the military, but my husband and cousin served in the Navy. I welcome any obstacle that is a challenge, personally what would push me to another level is the length of the WOD!”

Member Kerri Wallace Muir continues the conversation with, “I feel that if I’m going to live in this country (being a Canadian and all) that the least I could do is support the people who are making it safe for me to live and create a life here. I'll be fine mentally, but physically it will be challenging because I won’t want to stop or take breaks; but my body will think otherwise.”

Finally member Molly Alesch explains, “I have been in the Army for over eight years. Even though I have spent valuable time away from family by deploying to Iraq, Korea, Germany, and Kyrgyzstan, I constantly feel like I am not giving enough to my country compared to those (like the 31 Heroes) who have paid the ultimate sacrifice. I am competing in this challenge for two reasons. First, it raises awareness for the military during a time where much of the public has lost interest or is simply turning a blind eye. Second, the event combines two of my passions: fitness and the military - both CFF and the military provide an unparalleled sense of camaraderie, purpose, and dedication to one’s life. Quite honestly, the most challenging aspect for me will be to just 'show up.' I am currently a commander and as anybody who has ever served knows, the time clock never stops as a commander. I’ll overcome this challenge by doing what everybody needs to do when it comes to their personal health and fitness: make it a priority.”

You can see there is a lot of passion surrounding this event, so much that CrossFit Florian is currently one of the top fundraising contributors to the cause (http://www.31heroes.com/leaderboard-2012/).

“We knew the money would come in, but we never imagined we'd be in the running for top affiliate in the country. That means everything, WOD or not, it's about raising as much money as possible. The WOD is an extra benefit,” says owner Bill Malcomb.

All funds raised in 2012 will be split three ways going to the following organizations: Snowball Express (http://www.snowballexpress.org/), the Travis Manion Foundation‘s Challenge Grants program (http://www.travismanion.com/), and the memorial funds of each of the men killed in action August 6, 2011. Please check out the websites of these great organizations for more information about what amazing things they are doing in the lives of surviving military families!

If you would like to donate to this great cause, please click here: http://goo.gl/75ekm.

Interested in joining but your CrossFit box is not doing the workout or hosting the event? Come partake in the WOD at Crossfit Florian by signing up here: http://goo.gl/eUWvC.