5/27 Memorial Hero Friday

Today we begin our Memorial Weekend Hero Challenge as we honor Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota. Valentine died from injuries suffered during parachute-training accident in Arizona on Feb. 13, 2008. Valentine, a Navy SEAL, did multiple tours in Afghanistan and Iraq and received numerous military awards and decorations including three Bronze Stars with "V" for Valor. Valentine is survived by his wife, two children, parents, brother and sister. Fair winds and following seas Senior Chief. 
Today's workout is meant to test your courage. As your arms and grip fatigue from the thrusters, you'll need to overcome any fear of falling as you climb to the top of the rope. Dig deep. Remember, the only time you can be brave is when you're afraid. Good luck! 
Today's Workout 
Tommy V

Level I
15 thrusters 65/45
12 prone to standing rope climbs
12 thrusters 65/45
9 prone to standing rope climbs
9 thrusters 65/45
6 prone to standing rope climbs

Level II
21 thrusters 95/65  
6 rope climbs 12 ft
15 thrusters 95/65
4 rope climbs 12 ft
9 thrusters 95/65
2 rope climbs 12 ft

As Prescribed 
21 Thrusters 115/75
12 Rope Climbs 15 ft
15 Thrusters 115/75
9 Rope Climbs 15 ft
9 Thrusters 115/75
6 Rope Climbs 15 ft

​Scaling Notes:
The weight and reps are decreased to keep the athlete moving. Use a weight that allows the thrusters to be completed in 3 sets or less. During the thruster, wait for the bar to tap you on the shoulders before descending into the next squat. Reduce the weight further if necessary. Work on solid hip drive to get the bar overhead.
For the lay to stand rope climb, lay on your back on the floor under a rope. Grab the rope with both hands and use your legs as much as necessary to climb hand over hand to a standing position. This is one rep. Record time for future benchmarking.