ATTENTION: YOU MUST REGISTER FOR A COMPETITIONCORNER.NET ACCOUNT FIRST THEN REGISTER FOR THE COMPETITION. YOU WILL BE TECHNICALLY REGISTERING TWICE. PLEASE MAKE SURE YOU RECEIVE A CONFIRMATION EMAIL AFTER REGISTERING FOR THE HERO CHALLENGE

PLEASE READ ENTIRE DESCRIPTION BEFORE REGISTERING.

Direct all questions to knguyen@pnwu.edu

Join PNWU SAMOPS (Student Association of Military Osteopathic Physicians and Surgeons) for an online Fitness Competition! Taking into consideration the health and safety of our community, we are hosting this online event that still allows participants to compete against friends, family, and neighbors in the comfort and safety of their own home or backyard. This competition is OPEN TO EVERYONE, regardless of a participant's past experience with fitness. Workouts will be posted on our website weekly and will be able to be performed even with limited to no equipment! Workouts will highlight heroes who have paid the ultimate sacrifice: Service members who have lost their lives in line of duty.

These workouts are meant to be challenging, but keep in mind that no matter how physically grueling it might be, nothign compares to the ultimate sacrifice these service members endured.

There will be two categories, each with age subcategories: Master (over 50 years old), RX (as prescribed) Teens (under 18) and Novice/scaled. Top 3 in each category will receive a gift bag of prizes. RX division top 3 will include cash prizes. NOTE: Athletes of all ages may compete in RX division.

Please read over the workouts (at the end) to see what category to sign up for. If the weights/movements in masters/teens/RX are too difficult, you may sign up for novice/scaled.

Category 1. Workouts that can be done at regular gyms that include equiptment such as barbells/weights, rowers, etc.,

Category 2. Workouts that can be done without any equiptment.

Registration is free to everyone.

Please Donate directly to:  https://www.teamrwb.org/donate

All proceeds from this event will go to Team RWB, which is an organization that "enriches the lives of America’s veterans by connecting them to their community through physical and social activity." It will also be a way to promote a healthy lifestyle and camaraderie upon PNWU students and community members who participate.

Give a donation of at least $20 and we will send you a T-shirt**!

Please screenshot a receipt of your donation and email it to us to receive a free T-shirt

Please email knguyen@pnwu.edu to update any addresses

Learn more about Team RWB here: https://www.teamrwb.org

Learn more about the military medical club at Pacific Northwest University, who we are, and our efforts to make a difference in our community here: https://www.pnwuwarriorrun.com

Please email knguyen@pnwu.edu with any questions

WORKOUTS: all hero WODS

(please copy and pasye the links to view workout and information about the fallen hero)

Category 1. Access to gym

WEEK 1: "Detective Familia"

https://wodwell.com/wod/detective-familia/

For Time
Buy-In: 73 calorie Row

Then, 12 Rounds of:
7 Thrusters 
5 Bar Facing Burpees
17 Double-Unders

Cash-Out: 70 calorie Row

Weights/movements:

RX: 115/75, double unders as prescribed

Masters 95/65, double unders as prescribed

Teens: 80/50, single unders

Scaled: 65/35, single unders

WEEK 2: "DG"

https://wodwell.com/wod/dg/

AMRAP in 10 minutes
8 Toes-to-Bars
8 Dumbbell Thrusters 
12 Dumbbell Walking Lunges 

Weights/movements:

RX: 35/25 pound dumbells, toes to bar as prescribed

Masters 35/25 pound dumbells, toes to bar as prescribed

Teens: 25/10 pound dumbells, "Knee-ups" (hanging on bar)

Scaled: 15/5 pound dumbells, "knee-ups"

WEEK 3 "Alexander"

https://wodwell.com/wod/alexander/

5 Rounds for Time
31 Back Squats (135/95 lb)
12 Power Cleans (185/135 lb)

TIME CAP: 20 minutes - record score as reps completed, if all reps are completed, record your time as well

Weights:

RX: Back squats: (135/95), Power cleans: (185, 135)

Masters Back squats: (95, 65), Power cleans: (125/85)

Teens: Back squats: (85, 55) Power cleans: (95/65)

Scaled: Back squats: (65, 35), Power cleans: (65, 35)

WEEK 4: “RONALD KERWIN”

https://wodwell.com/wod/ronald-kerwin/

AMRAP (As many reps as possible) in 14 minutes

20 Power Snatches (95/65 lb)
5 Burpees
15 Power Snatches (105/75 lb)
10 Burpees
10 Power Snatches (115/85 lb)
15 Burpees
5 Power Snatches (135/95 lb)
20 Burpees

Weights: 

RX/masters/Teens: as above

Scaled:

20 Power Snatches (65/35 lb)
5 Burpees
15 Power Snatches (75/45 lb)
10 Burpees
10 Power Snatches (85/55lb)
15 Burpees
5 Power Snatches (95/65 lb)
20 Burpees

*Record your score as reps completed. If finished before 14 minutes, your score will be time competed.

WEEK 5 "Bradshaw"

https://wodwell.com/wod/bradshaw/

10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 lb)
12 Pull-Ups
24 Double-Unders

Weights/movements:

RX: Deadlift: 225/155 , Hanstand push-ups as prescribed, pull ups as prescribed, Double unders as prescribed

Masters: Deadlift: 135/95, Hanstand push-ups as prescribed, pull ups as prescribed, Double unders as prescribed  

Teens: Deadlift: 115/75 , Hand-release pushups, jumping pull ups, single unders

Scaled:Deadlift: 95/65, Hand-release pushups, jumping pull ups, single unders

***those in the masters/ RX division who cannot do Handstand pushups, pull ups or double unders may do: hand release push ups, jumping pull ups and single unders and report their score as "scaled". If you choose this option you will still get points for your workout! 

Category 2. No access to gym

WEEK 1: "Loredo"

https://wodwell.com/wod/loredo/

6 Rounds For Time
24 Air Squats
24 Push-Ups*
24 Walking Lunges
400 meter Run*

*Master, Teens and Scaled athletes do push-ups on their knees, and run 200 meters instead of 400

*This workout would best be done at a track

WEEK 2: "Donna"

https://wodwell.com/wod/donna/

5 Rounds for Time
60 High Knees
30 Burpees
20 Chair Dips*
10 Air Squats

*RX ATHLETES MUST HAVE FEET ELEVATED DURING THE CHAIR DIPS

WEEK 3: "Brodie"

https://wodwell.com/wod/brodie/

AMRAP in 20 minutes
11 Pistols*
11 Renegade Rows  (NO WEIGHTS)
3 Burpees
20 Sit-Ups

Masters, Scaled and Teens: will do two legged airsquats instead of pistols

WEEK 4: "Gregory Sikorsky" 

https://wodwell.com/wod/gregory-sikorsky/

5 Rounds for Time
41 Air Squats
41 Push-Ups
41 Sit-Ups
41 Mountain climbers (in lieu of pull-ups)

*Masters, Teen and Scaled athletes do push-ups on their knees

WEEK 5 "Alan"

https://wodwell.com/wod/alan/

For Time
800 m Run
60 Plank Shoulder Taps
15 V-Ups
40 Plank Shoulder Taps
15 V-Ups
40 Plank Shoulder Taps
15 V-Ups
60 Plank Shoulder Taps
800 m Run

*Masters, Teen and Scaled athletes do sit-ups for v-ups and run 400 meters instead of 800 meters