Target time | 16:00-25:00

Today’s workout is a CrossFit Hero WOD. U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres, and sister Anna.

This workout focuses on high volume across a long time domain. This workout directly prepares us in many capacities for Murph next week.

Expect this workout to be a bit of a grind, but be sure to choose movements that allow us to generally keep moving. If we are standing around, we are missing the stimulus. This should be a constantly moving grind with short breaks sprinkled in each gymnastics movement.

We don’t often run with weight. We are going to use a dumbbell or a medicine ball to add weight to the run and the pull-ups. If we need to scale the run, reduce the distance such that we can still add load. Reduce the load on the pull-ups or scale to a movement that allows us to keep moving.

Because this workout is long, we are going to narrow our scaling options to 2-3 substitutes per gymnastics movement. This will keep scaling as simple as possible. We are going to be moving relatively quickly through today’s warm-up, so choose movements that are familiar and manageable.