For time: 3/4 mile run (1.200 meters), Then, 16 rounds for time of, 8 toes-to-bars, 8 burpee box jump-overs (20/24 inches), Then, 47 goblet squats (32/24 kg)
Primary movement: T2B/BBJO
Operation Red Wings commemorates the 2005 mission in Afghanistan in which 19 American service members died, including Lt. Michael Murphy of Murph fame. The workout: run 3/4 mile (1,200 m), then 16 rounds of 8 toes-to-bar and 8 burpee box jump-overs (24/20 in), then 47 goblet squats (32/24 kg). The 16 rounds honor the QRF helicopter crew; details throughout reference the fallen. It's a long, grinding tribute piece - expect 25-40 minutes of gymnastics endurance and leg stamina.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 35:00+ | 37:00+ |
| intermediate | 28:00 | 30:00 |
| advanced | 23:00 | 25:00 |
| elite | sub 19:00 | sub 21:00 |
16 rounds is a long time to do toes-to-bar - break them 5-3 or 4-4 from round one to protect your grip and hip flexors. Find a burpee box jump-over rhythm you could hold for 20 minutes; step-overs are legal and smart in the back half. Pace the opening run conservatively. For the 47 goblet squats, sets of 10-12 with short breaks; brace hard, because your legs will be gone. Write the round count somewhere - losing track at round 11 is demoralizing.
Scaled: 800 m run, 12 rounds of 6 knee raises and 6 burpee step-overs (20 in), 35 goblet squats (24/16 kg). Beginner: 400 m run, 8 rounds of 5-and-5, 25 goblet squats with a light kettlebell.
Log every result, see your progress over time, and know exactly where you stand.