Join NNSY MWR Fitness & Sports Monday, August 2 through Friday, August 6 for the hero honor ultimate challenge. Participate in person at Callaghan Fitness Center or virtually on your own. This is a self-paced workout Each day will feature a different "workout of the day" to honor a fallen first responder or member of the military who died in the line of duty. Each workout will be posted on the Norfolk Naval Shipyard MWR Facebook page (@NNSY.MWR).
Complete each workout and post pictures and scores for each day using the link provided after you register. Complete all five days to receive an incentive.
For more information, please call 757-967-2500.
All MWR physical activities follow the latest HPCON status for practicing safe physical distancing and patron limitations. Face coverings are required at all events
Workouts:
Day 1 - Monday
"Koch"
With a running clock complete the below workout in the order written as fast as possible. Your score is the time on the clock after the last set of sumo deadlift high-pulls.
- 400 meter run
- 50 wall ball shots (20/14 lbs.)
- 50 pull-ups
- 50 sumo deadlift high-pulls (75/55 lbs.)
- 400 meter run
- 25 wall ball shots (20/14 lbs)
- 25 pull-ups
- 25 sumo deadlift high-pulls (75/55 lbs.)
- 400 meter run
- 15 wall ball shots (20/14 lbs.)
- 15 pull-ups
- 15 sumo deadlift high-pulls (75/55 lbs.)
Day 2 - Tuesday
"Kalsu"
Start with 5 burpees. Them complete as many thrusters as possible until the minute is up. At the top of the minute complete another 5 burpees. Repeat each minute until 100 total thrusters are completed. The score is the total time it takes to complete all 100 thrusters.
- 5 burpees
- 100 thrusters (135/95 lbs.)
Day 3 - Wednesday
"Dermyer"
Both partners work at the same time. Partner A runs 400 meters while partner B does the box jump-overs, ball slams, and sit-ups. When partner A returns from the run, partner B starts the run while partner A continues where partner B left off the box-jump overs, ball slams, and sit-ups. Continue in this manner until the 37-minute clock stops. Your score is the total number of rounds and repetitions of box jumps, ball slams, and sit-ups completed by both partners.
- Partner A
- 400 meter run
- Partner B
- 10 box jump-overs (24/20 in.)
- 15 ball slams (30/20 lbs.)
- 20 sit-ups
Day 4 - Thursday
"O'Berg"
EMOM for 14 minutes
- Odd minutes
- 15 kettlebell swings (24/16 kg)
- Even minutes
- 10 deadlifts (275/205 lbs.)
Day 5 - Friday
"Loredo"
With a running clock, as fast as possible perform the below workout in order written for 6 rounds. Your score is the time on the clock when the final 400 meter run is completed.
- 24 air squats
- 24 push-ups
- 24 walking lunges
- 400 meter run
