20 Minute AMRAP

2 Ring Muscle Ups


8 KB Swing (70/53)

Some modification options:

For today, you CAN do bar MU.  If you are doing Banded Strict Pull Ups or Strict Pull Ups, you will need to do 3 reps of them.  For the HSPU, you can do pike push ups with your feet on the floor, inverted push ups with your kness on a box or regular push ups.

Remember, 20 minutes is a long time for a WOD that has only 14 reps per round.  These are high skill movements, but they go quick.  PACE this one from the start.

Background: In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in University of New Hampshire’s (UNH) psychology department.

Nate joined the Navy after graduating from high school. “Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement. “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.”

The “Nate” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 12, 2008 (080212).