WOD Friday May 30, 2014

WARM UP: 10 min

200 m run

pendulum walk

20 russian twisters

10 front squats

10 banded pass throughs

MOBILITY: Banded Bully Stretch

SKILL:  Front Squat 5x8 (65%)

WOD: “Michael”

3 RFT

800 m Run

50 Good Mornings

50 Situps

Navy LT Michael Martin McGreevy, Jr, Navy Seal, was one of eight Navy Seals in the group of 16 service members killed June 28,  when their MH-47 Chinook helicopter was shot down in the rugged mountains of eastern Afghanistan. The Navy commandos were based in Coranado Naval Amphibious Base, San Diego, California.  Michael was from Virginia Beach, Virginia and was thirty years old.  He was the only officer killed in the crash.  This was the largest number of Navy Seals casualties since the elite Seals were formed in 1962

Lieutenant McGreevy, who was the Naval Academy class of 1997's secretary, not only was popular, but
   also displayed scholarly aptitude, friends said.

While in high school in Portville, New York, Lieutenant McGreevy wanted to take state Regents exam in German - only his school didn't offer the language. He bought German books and taught himself so well, he passed the exam.

Gary Swetland, Lieutenant McGreevy's former high school track coach, recalled the young man as one of
   the most determined people he ever met.

He said Lieutenant McGreevy would run more than 3 miles to school each morning, to be there by 6 a.m. so that he could get in a session of strength building before classes started.

"He grew from a thin-as-a-rail, somewhat awkward teen, to an absolute physical stud of a man," said Mr. Swetland, who kept in touch with McGreevy and attended his graduation from the Naval Academy.

"You felt compelled to stand and salute" when he entered a room, Mr. Swetland said.

Military friends of McGreevy described him as the embodiment of American ideals.

"Hold him up as high as you can - he was a great American and a great person," said Marine Captain Aaron Shelley of San Diego, California, McGreevy's friend and freshman year roommate at the academy. "He did well in everything I saw him do - at the same time, he was very, very humble about it and was always ready to help others."

McGreevy finished first in his SEAL class.

He had been in Afghanistan since early April and is survived by his wife, Laura, and 14-month-old daughter, Molly, his mother Patricia Mackin and father Michael McGreevy Sr.