CrossFit Republic – CrossFit

🇺🇸 Join Us in Honoring Those Who Gave the Ultimate Sacrifice 🇺🇸

This May, CrossFit Republic is partnering with Ruck ‘N’ Run to honor fallen U.S. Service Members who gave their lives while actively serving our nation.

We’re taking on the 18.68 Challenge to pay tribute, raise awareness, and give back. All proceeds from this mission and the “In Their Honor” shirts will go to the In Their Honor Fund, providing assistance to the families of the fallen.

The Challenge

Distance: 18.68 miles in May

Why 18.68? Memorial Day was first observed on May 30, 1868.

Movements: 200 reps each of the following movements by the end of May:

Hand Release Push-Ups

Jumping Jacks

Mountain Climbers (4-count)

Bodyweight Squats

Burpees (6-count)

Complete your mission by completing all reps of the designated movements, rucking (carrying weight), running, or a combination of both. Modify as needed—this challenge is for all fitness levels. Walking counts!

CrossFit Republic’s Commitment Throughout May:

We’ll program the running, rucking (weighted walking), and the designated movements to help us collectively reach the goal. You may also put in some work outside of the classes to get closer to the mission as well. I’ll keep a running count of the estimated numbers and assign some extra “homework” to get us all there (or for those that really want to reach the goals).

Check-In after your workouts both inside and outside of CrossFit Republic by making a post, tagging CrossFit Republic and Ruck ‘N’ Run in your captions, and using the hashtag #CFRInTheirHonor . Every post counts toward our donation!

Additional Ways to Get Involved

Register for $20.25 at Ruck n’ Run to receive a bib to write the names of those you’re honoring and a challenge coin as a keepsake.

Link here: https://www.rucknrun.org/store/memorial

Purchase the “In Their Honor” shirts to contribute directly to the cause.

Link here:

https://www.rucknrun.org/store/memorialdayshirt

Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)

Bench Press

5 Sets of 5 Reps at

@ 80 – 85% of 1RM

Coaches, please allow these athletes enough time to get up to 80% before starting the clock. They will need to use every bit of their rest time between sets to complete this as prescribed.

Athletes, when the coaches release you to grab weight, try moving with a purpose and getting your barbell loaded in order to ensure that you’re set up for success when the timer starts.

Record all 5 weights and mark RX if you complete all sets of 5.

Bodybuilding Bro Sesh – 15 Minutes (3 Rounds for reps)

Every Minute on the Minute for 3 Rounds Complete…

Minute 1: 40 Seconds Max Reps Double Dumbbell Circles Curls (In to Out)

Minute 2: 40 Seconds Max Reps Double Dumbbell Overhead Tricep Extensions

Minute 3: 40 Seconds Max Reps Double Dumbbell Circle Curls (Out to In)

Minute 4: 40 Seconds Max Reps Double Dumbbell Tricep Kick Backs

Minute 5: Rest

Build in weight or stay the same as you go. Score all three rounds for total reps.

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Workout of the Day (No Measure)

Endurance W.O.D. – 30 Minutes (Row Intervals) (4 Rounds for time)

4 Rounds

750/600 Meter Row

Rest 3 Minutes Between Efforts

Score all four rounds.

Athletes, 750 is not long enough to be endurance but not short enough to be a sprint. these intervals are designed to help you settle into a mid range (80 – 85%) output that is hard but repeatable. Make sure to get up and walk around during your 3 minute rest periods. You’ll want to move that lactic acid around in your legs.