Category Archives: Grand Masters



In memory of the brave men who died in June 28, 2005 during Operation Red Wings. To the guys who made the ultimate sacrifice without hesitation. The mission always comes first. No man is left behind. No matter how hard life gets until the very end, until the nth hour, quitting is not an option because you are never out of the fight. Rest easy brothers.

4 Rounds

8 Burpees
3 Manmakers
8 push ups
3 Manmakers
400m run

The rep scheme for this Hero WOD was created to represent the following:

– 4 rounds represent the four man reconnaissance team

– 3 Manmakers represents the 3 Navy SEALs killed from the team (Murphy, Deitz, Axelson)

– 8 Burpees represents the 8 Navy SEALs killed in the helicopter crash (Jacques Fontan, Daniel Healy, Erik Kristensen, Jeffery Lucas, Michael McGreevy Jr., James Suh, Jeffrey Taylor, Shane Patton)

– 8 push ups represents the 8 160th Army SOAR members killed in the helicopter crash (Shamus Goare, Corey Goodnature, Kip Jacoby, Marcus Muralles, James Ponder III, Stephen Reich, Michael Russell, Chris Scherkenbach)


On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task. The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.

Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the “Mountain Tigers” that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.

A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia. The enemy had the SEALs outnumbered. They also had terrain advantage. They launched a well-organized, three-sided attack on the SEALs. The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.

Trying to reach safety, the four men, now each wounded, began bounding down the mountain’s steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.

Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

An MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent is as part of an extraction mission to pull out the four embattled SEALs. The MH-47 was escorted by heavily-armored, Army attack helicopters. Entering a hot combat zone, attack helicopters are used initially to neutralize the enemy and make it safer for the lightly-armored, personnel-transport helicopter to insert.

The heavy weight of the attack helicopters slowed the formation’s advance prompting the MH-47 to outrun their armored escort. They knew the tremendous risk going into an active enemy area in daylight, without their attack support, and without the cover of night. Risk would, of course, be minimized if they put the helicopter down in a safe zone. But knowing that their warrior brothers were shot, surrounded and severely wounded, the rescue team opted to directly enter the oncoming battle in hopes of landing on brutally hazardous terrain.

As the Chinook raced to the battle, a rocket-propelled grenade struck the helicopter, killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight. By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead.

The fourth SEAL, Luttrell, was blasted over a ridge by a rocket propelled grenade and was knocked unconscious. Regaining consciousness some time later, Luttrell managed to escape – badly injured – and slowly crawl away down the side of a cliff. Dehydrated, with a bullet wound to one leg, shrapnel embedded in both legs, three vertebrae cracked; the situation for Luttrell was grim. Rescue helicopters were sent in, but he was too weak and injured to make contact. Traveling seven miles on foot he evaded the enemy for nearly a day. Gratefully, local nationals came to his aid, carrying him to a nearby village where they kept him for three days. The Taliban came to the village several times demanding that Luttrell be turned over to them. The villagers refused. One of the villagers made his way to a Marine outpost with a note from Luttrell, and U.S. forces launched a massive operation that rescued him from enemy territory on July 2.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

This was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began nearly six years ago. It was the single largest loss of life for Naval Special Warfare since World War II.

The Naval Special Warfare (NSW) community will forever remember June 28, 2005 and the heroic efforts and sacrifices of our special operators. We hold with reverence the ultimate sacrifice that they made while engaged in that fierce fire fight on the front lines of the global war on terrorism (GWOT).


OPERATION REDWING KIAs- On June 28, 2005, three of four SEALS on the ground (Murphy, Dietz, Axelson) were killed during combat operations in support of Operation Red Wing. ON the same day, a QRF of eight Navy SEALs and 8 Army Night Stalkers were also killed when the MH-47 helicopter that they were aboard was shot down by enemy fire in the vicinity of Asadabad, Afghanistan in Kumar Province.

Navy SEALs
SEAL Delivery Vehicle Team 1, Pearl Harbor, Hawaii.
Lt. (SEAL) Michael P. Murphy, 29, of Patchogue, N.Y.

Sonar Technician (Surface) 2nd Class (SEAL) Matthew G. Axelson, 29, of Cupertino, Calif.

Machinist Mate 2nd Class (SEAL) Eric S. Patton, 22, of Boulder City, Nev.
Senior Chief Information Systems Technician (SEAL) Daniel R. Healy, 36, of Exeter, N.H.
Quartermaster 2nd Class (SEAL) James Suh, 28, of Deerfield Beach, Fla.

SEAL Delivery Vehicle Team 2, Virginia Beach, Va.
Gunner’s Mate 2nd Class (SEAL) Danny P. Dietz, 25, of Littleton, Colo.

SEAL Team 10, Virginia Beach, Va.

Chief Fire Controlman (SEAL) Jacques J. Fontan, 36, of New Orleans, La.
Lt. Cmdr. (SEAL) Erik S. Kristensen, 33, of San Diego, Calif.
Electronics Technician 1st Class (SEAL) Jeffery A. Lucas, 33, of Corbett, Ore.
Lt. (SEAL) Michael M. McGreevy Jr., 30, of Portville, N.Y.
Hospital Corpsman 1st Class (SEAL) Jeffrey S. Taylor, 30, of Midway, W.Va.

Army Night Stalkers
3rd Battalion, 160th Special Operations Aviation Regiment (Airborne), Hunter Army Air Field, Ga.

Staff Sgt. Shamus O. Goare, 29, of Danville, Ohio.
Chief Warrant Officer Corey J. Goodnature, 35, of Clarks Grove, Minn.
Sgt. Kip A. Jacoby, 21, of Pompano Beach, Fla.
Sgt. 1st Class Marcus V. Muralles, 33, of Shelbyville, Ind.
Maj. Stephen C. Reich, 34, of Washington Depot, Conn.
Sgt. 1st Class Michael L. Russell, 31, of Stafford, Va.
Chief Warrant Officer Chris J. Scherkenbach, 40, of Jacksonville, Fla.

HQ Company, 160th Special Operations Aviation Regiment (Airborne), Fort Campbell, Ky.

Master Sgt. James W. Ponder III, 36, of Franklin, Tenn.

U.S. Navy SEALs are the maritime component of U.S. Special Operations Command and the Navy’s special operations force. The SEALs take their name from the elements in which they operate – sea, air and land. Experts in special reconnaissance and direct action missions – SEALs continue to successfully execute DoD’s most important warfighting missions in the GWOT.

So live your life that the fear of death can never enter your heart. Trouble no one about their religion;respect others in their view, and demand that they respect yours. Love your life, perfect your life, beautify all things in your life. Seek to make your life long and its purpose in the service of your people. Prepare a noble death song for the day when you go over the great divide.

Always give a word or a sign of salute when meeting or passing a friend, even a stranger, when in a lonely place. Show respect to all people and grovel to none.

When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself. Abuse no one and no thing, for abuse turns the wise ones to fools and robs the spirit of its vision.

When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home.



This is your nightmare about to unfold. 11 movements. 11 minutes of brutality. You will need to hit goal numbers within given time on all movements. The test is an EMOM (every minute on the minute) So there are no breaks. The quicker you can hit the goal #’s (and what I mean is destroy them and go beyond them) the more rest you can get. Write down your numbers. The point is to hit close to the minimum scores I hit.

**Watch your form and make sure you do not cheat your range of motion. Always, stick with proper technique. Do not cheat your reps. You have no time for breaks. It takes just 11minutes.

What I Need:
– Clock
– Piece of paper and pen – write down your numbers. I suggest memorizing to be more time efficient. YOU DON’T HAVE TIME!

Standard:(Men: 45+ ; Women: 35+)
Elite:(Men: 55+ ; Women: 45+)

Standard: (Men: 15+; Women: 10+)
Elite:(Men: 20+ ; Women: 13+)

(Men: 50; Women: 50)
Elite:(Men: 55+ ; Women: 50+)

(Men: 30+; Women: 20+)
Elite:(Men: 40+ ; Women: 30+)

(Men: 20+; Women: 13+)
Elite:(Men: 23+ ; Women: 16+)

6) A2G
(Men: 30; Women: 26)
Elite:(Men: 32+ ; Women: 30+)

7) Half Burpees
(men: 22+; Women: 13)
Elite:(Men: 25+ ; Women: 18+)

8) Frog Jumps
(men: 30; Women: 30)
Elite:(Men: 30+ ; Women: 30+)

(Men: 16; Women: 11)
Elite:(Men: 16+ ; Women: 11+)

10) Triangles
(Men: 75+; Women: 65+)
Elite:(Men: 80+ ; Women: 70+)

11) Push Ups (diamond)
(Men: 25; Women: 15)
Elite: (Men: 25+ ; Women: 15+)


Time how long it takes to do all movements.
55 Bent knee crunches

55 Floor knee tucks

55 Bent Knee Crunches

55 Air squats

25 Chest 2 floor

125 Triangles

120 Mountain climbers

** If you feel faint, dizzy or nausea please stop right away and stop timer. Redo test again.
This is a harsh metabolic WOD. Do not do if you have heart conditions.


“VETS” (Veterans Day Memorial WOD)

This will be a yearly WOD now. There are two versions to this WOD. Let’s honor these brave men and women the right way. Thank you veterans for your service!



5 Push ups (scale 10 C2F)
15 Assassin Slams
5 Push ups (scale 10 C2F)
50 Triangles

Bent Knee Crunches
6″ Holds


11-11-20-14 (number changes yearly)

Timer starts after first round after every 2:30 (50m run – scale 60 toe taps)
50 Jump ropes
10 Military push ups (Scale 12 C2F)
50 Mountain Climbers (total)
10 Military push ups (Scale 12 C2F)
50 figure skates
10 Assisted Handstand push up (scale 20 push press)

Leg lifts – scale down alternating leg lift
HF – scale plank



239 Jumping jacks
239 Bent knee crunches
239 Mountain climbers
14 Standard pull ups (changes every year)

11 Thrusters / hang cleans
10 Goblet Squats or front squats
239 Push Ups (scale down C2F – 269)
11 Thrusters or hang cleans
10 Goblet squats or front squats
800m run or 6 wall climbs (scale down 239 Air Squats)
11 Thrusters or hang cleans
10 goblet squats or front squats
400m run or 4 wall climbs (scale down 239 Triangles)
11 Thrusters or Hang Cleans
10 Goblet squats or front squats
239 Leg Lift
11 Thrusters or HC
10 GSQ or FS
14 Standard pull ups (changes every year)

For the devil dogs. The few the proud. The elite. We stand beside you, never behind you. SEMPER FIDELIS. OORAH!


Captain De Giesen – HERO WOD

In Honor and Remembrance of Fallen Marine Captian Kyle Van De Giesen who served during Operation Enduring Freedom and to the family he leaves behind. Never Forget their Sacrifice for Our Freedom.
Kyle-military1 copy.jpg.opt360x269o0,0s360x269
Today after coming back from the 29th Marine Corps Marathon I think of the faces I saw in honor of fallen heroes. So I came home after 26.2 miles to honor someone great. This one is for you brother. NEVER FORGET THEIR SACRIFICE. ALL IT TAKES IS ALL YOU GOT.



For time=
hack time= 29:00

(29 burpee penalty if a second over hack time)

10 Pull ups (strict)
26 burpees
20 Push ups
09 Deadlift (205)

A Marine helicopter pilot from Massachusetts who died in Afghanistan is being honored at Saint Anselm College.

Capt. Kyle Van De Giesen of North Attleborough, Mass., is a former student and starting quarterback on the Catholic college’s football team.

He was remembered with a prayer and a moment of silence before the Oct. 31 home game against the University of New Haven.

The field was painted with a red, white and blue ribbon as well as Van De Giesen’s uniform number, 12. The Marine motto “Semper Fi” is also being added to the field.

The initials KV will be added to the team’s helmets.

The 29-year-old Van De Giesen was one of 14 Americans killed Monday in a pair of helicopter crashes. He leaves behind a pregnant wife and young daughter.

29, of North Attleborough Mass.; assigned to Marine Light Attack Helicopter Squadron 169, Marine Aircraft Group 39, 3rd Marine Aircraft Wing, I Marine Expeditionary Force, Camp Pendleton, Calif.; died Oct. 26 at FOB Dwyer, Afghanistan, after a collision between a UH-1 and an AH-1 helicopter in Helmand province. Also killed were Cpl. Gregory M.W. Fleury, Capt. Eric A. Jones and Capt. David S. Mitchell.

OLD IRONSIDES – 10/13/1775


4 rounds
15 Seasick (Goodmornings)
10ea. Pulling Up Anchor (B.O.R.)
13 All Hands on deck (Leg Lift) or Revere Crunch (2:1)
10 Cannonball curls (Cheat curls)
13 AHOY! (Triangles) (2:1) (hailing other vessels)

100 Stomach the Waves (Bent Knee Crunch)
24 Naval Stretch (Sumo Deadlift High-pulls)
14 Cannonballs needed (Thrusters)
3 Watch your Head! (burpees) / C2F (2:1)
50 Jacob’s ladder (Run in place including hands copying climbing up a ladder)
65.24m Brass Monkey walk (Half Curl walk)



On this day in 1775, the Continental Congress authorizes construction and administration of the first American naval force—the precursor to the United States Navy. The birth of the US NAVY.

13 Oct, 1775. The United States Navy is born. Following the beginning of the Revolutionary War on April 1775.

“Resolved, That a swift sailing vessel, to carry ten carriage guns, and a proportionable number of swivels, with eighty men, be fitted, with all possible despatch, for a cruise of three months, and that the commander be instructed to crui[s]e eastward, for intercepting such transports as may be laden with warlike stores and other supplies for our enemies, and for such other purposes as the Congress shall direct.”

With this resolution, the Continental Congress authorizes the creation of a Continental Navy.

Since the outbreak of open hostilities with the British in April, little consideration had been given to protection by sea until Congress received news that a British naval fleet was on its way. In November, the Continental Navy was formally organized, and on December 22, Esek Hopkins was appointed the first commander in chief of the Continental Navy. Congress also named four captains to the new service: Dudley Saltonstall, Abraham Whipple, Nicholas Biddle and John Burrows Hopkins. Their respective vessels, the 24-gun frigates – Alfred and Columbus, the 14-gun brigs – Andrew Doria and Cabot, as well as 3 – schooners, the Hornet, the Wasp and the Fly, became the first ships of the Navy’s fleet. Five first lieutenants, including future American hero John Paul Jones, five second lieutenants and three third lieutenants also received their commissions.

Admiral Hopkins, as he was dubbed by George Washington, was first tasked with assessing the feasibility of an attack on British naval forces in the Chesapeake Bay. After sailing south with his meager force of eight ships, Hopkins decided that victory in such an encounter was impossible. He sailed to the Bahamas instead, where he attacked the British port of Nassau, a decision for which he was relieved of his command upon returning to the continent.

During the American Revolution, the Continental Navy successfully preyed on British merchant shipping and won several victories over British warships. This first naval force was disbanded after the war. What is now known as the United States Navy was formally established with the creation of the federal Department of the Navy in April 1798.

Old Ironsides was the name of the ships back then that took to the seas and fought for our freedom. Another great history lesson.



On this day in 2001, a U.S.-led coalition begins attacks on Taliban-controlled Afghanistan with an intense bombing campaign by American and British forces. Logistical support was provided by other nations including France, Germany, Australia and Canada and, later, troops were provided by the anti-Taliban Northern Alliance rebels. The invasion of Afghanistan was the opening salvo in the United States “war on terrorism” and a response to the September 11, 2001, terrorist attacks on New York and Washington, D.C.

Dubbed “Operation Enduring Freedom” in U.S. military parlance, the invasion of Afghanistan was intended to target terrorist mastermind Osama bin Laden’s al-Qaida organization, which was based in the country, as well as the extreme fundamentalist Taliban government that had ruled most of the country since 1996 and supported and protected al-Qaida. The Taliban, which had imposed its extremist version of Islam on the entire country, also perpetrated countless human rights abuses against its people, especially women, girls and ethnic Hazaras. During their rule, large numbers of Afghans lived in utter poverty, and as many as 4 million Afghans are thought to have suffered from starvation.

In the weeks prior to the invasion, both the United States and the U.N. Security Council had demanded that the Taliban turn over Osama bin Laden for prosecution. After deeming the Taliban’s counteroffers unsatisfactory—among them to try bin Laden in an Islamic court—the invasion began with an aerial bombardment of Taliban and al-Qaida installations in Kabul, Kandahar, Jalalabad, Konduz and Mazar-e-Sharif. Other coalition planes flew in airdrops of humanitarian supplies for Afghan civilians. The Taliban called the actions “an attack on Islam.” In a taped statement released to the Arabic al-Jazeera television network, Osama bin Laden called for a war against the entire non-Muslim world.

After the air campaign softened Taliban defenses, the coalition began a ground invasion, with Northern Alliance forces providing most of the troops and the U.S. and other nations giving air and ground support. On November 12, a little over a month after the military action began, Taliban officials and their forces retreated from the capital of Kabul. By early December, Kandahar, the last Taliban stronghold, had fallen and Taliban leader Mullah Mohammed Omar went into hiding rather than surrender. Al-Qaida fighters continued to hide out in Afghanistan’s mountainous Tora Bora region, where they were engaged by anti-Taliban Afghan forces, backed by U.S. Special Forces troops. Al-Qaida soon initiated a truce, which is now believed to have been a ploy to allow Osama bin Laden and other key al-Qaida members time to escape into neighboring Pakistan. By mid-December, the bunker and cave complex used by al-Qaida at Tora Bora had been captured, but there was no sign of bin Laden.

After Tora Bora, a grand council of Afghan tribal leaders and former exiles was convened under the leadership of Hamid Karzai, who first served as interim leader before becoming the first democratically elected president of Afghanistan on December 7, 2004. Even as Afghanistan began to take the first steps toward democracy, however, with more than 10,000 U.S. troops in country, al-Qaida and Taliban forces began to regroup in the mountainous border region between Afghanistan and Pakistan. They continue to engage U.S. and Afghan troops in guerilla-style warfare and have also been responsible for the deaths of elected government officials and aid workers and the kidnapping of foreigners. Hundreds of American and coalition soldiers and thousands of Afghans have been killed and wounded in the fighting.

Afghans continue to make up the largest refugee population in the world, though nearly 3 million have returned to Afghanistan since the fall of the Taliban, further straining the country’s war-ravaged economy.


KB WEIGHTS and MB are light

5 Rounds
– 10 AS
– 7 Thrusters
– 20 Triangles
– 14 Lunges



5 Rounds
– 13 Regress burpees
– 7 SDHP
– 20 C2f
– 14 Lunges (no weight)



5 Rounds
– 13 Burpees or 20 Regress burpees or 26 C2f
– 10 SDHP
– 7 KBH to HP
– 200.1 run or 25 A2G (w/ weight)
– 14 Pull ups or Bent over rows (14 on each arm)


**7 ROUNDS – w/ ruck 50lbs

13 push ups
7 pull ups
13 squats
200 meter run
13 Leg Lifts

every 5 minutes:
10 – 8-count body builders



CONTACT/S: 30 Exhibition -ACP
When you think about heroes growing up. You see tights, muscles, colors, capes. As an adult we should teach our kids. Real heroes wear uniform, dog tags, shields. They bleed, sweat, and get hurt. No one is invincible. They are all brave men and women who protect us 24/7. We sleep well at night because they are awake out and about patrolling and making sure all the bad guys are captured. Not all heroes make it alive but we still honor and remember them and teach the future heroes that we keep fighting the good fight and never stop. So when you see a burning building, an accident who will you see appear first? The fictional character you grew up with or the brave men and women who serve our city. Honor these true heroes. Thank you NYPD, FDNY, and first responder teams.
Get Tough Fitness will officially honor these heroes for our 9/11 memorial WOD. Wear something or have red/white/blue colors to honor these fallen heroes. GOD BLESS. NEVER FORGET.



10 Burpees
9 Burpees
31 High pull
11 Burpees
31 Kettlebell full swings
10 Burpees

** You can scale burpees with push ups but it has to be a 2:1.

Jeffrey Olsen took the Fire Department test when he was 18. It took 10 years, but he finally got the call he was waiting for, the call he began to believe might never come.

Mr. Olsen was meant to be a firefighter and as soon as he knew he was in, he began counting down the days until his first day. He was working at St. Vincent’s Medical Center, West Brighton, at the time and everyone in the hospital counted along with him.

“He loved the Fire Department,” said his mother, Carol Olsen. “He worked so hard at his goal in life, which was to make a difference.”

Mr. Olsen, 31, is among the missing victims in the World Trade Center attack. A member of Engine Co. 10, one of the firehouses closest to the Twin Towers, Mr. Olsen was detailed to the ladder company of the same house on the morning of Sept. 11.

“From what I could gather from talking to the guys he worked with, they were standing outside when the first plane hit,” said Mr. Olsen’s wife, the former Denise Caputo. “He loved fighting fires and he was saying, ‘We’ve got a job to do, we’ve got work to do.’ Then he hopped onto the rig.”

She was told that he was on the 45th floor of Tower 1 when he was last heard from.

“When I hear people say that this whole incident was a senseless tragedy, I hope my husband’s death wasn’t senseless, and because it was so tragic, I hope it will change society’s way of thinking and that he did make a difference,” she said. “He has saved so many lives and he has given so many people life, besides his own children.”

The Great Kills resident recently received a commendation from then-South Shore City Councilman Stephen Fiala for aiding in the rescue of a family from their burning Brooklyn apartment while he was on rotation with Ladder Co. 175 in East New York.

He also donated bone marrow to a 15-year-old boy, whom he didn’t know. “He was our hero before September 11th,” said his mother.

Mr. Olsen graduated the Fire Academy in 1999 and was assigned to Engine 10. After a rotation which took him to Engine Co. 246 in the Brighton Beach section of Brooklyn and Ladder 175, he returned to Engine 10.

The only thing Mr. Olsen loved more than fighting fires were his three children. He lived for Vincent, 8, Tori Rose, 3, and Noah, 19 months.

“He was a totally devoted father,” his wife said. “He took them all fishing, he took them all camping. He is a nature freak, so we always had them outside doing something.”

And the firefighter could even get into the “girlie things” with Tori Rose. He loved painting his daughter’s nails and doing her hair.

“He tried to instill in them everything he loved in life,” Mrs. Olsen said. “I tell my children that he is a hero and that 6,000 lives were taken, but it could have been 30,000 if the firemen didn’t do such an incredible job.”

The youngest of six children, Mr. Olsen was also a devoted uncle to his 12 nieces and nephews, many of whom live in the same neighborhood.

“He was just somebody who was charismatic to be around,” said his sister, Cynthia Dinkins.

For Neil Olsen, his baby brother was also his best friend. Whether they were smoking cheap cigars at a campfire, standing waste deep in the Delaware River during a fly fishing trip or trading Star Trek trivia, the two were always sharing their hopes and dreams.

Described as Jim Carrey and Jerry Lewis rolled into one, Mr. Olsen was a magnet for people who were drawn to his sense of humor and love of life. “He was very loyal, compassionate and hysterically funny,” his wife said. “One of his friends, another fireman, just said to me that to be a fireman, you have to be half compassionate, half comedian and all crazy. That was a perfect description of Jeff.”

Born in Great Kills, Mr. Olsen was a graduate of Susan Wagner High School. Before joining the Fire Department, he was the supervisor of building services at St. Vincent’s.

He enjoyed photography, fishing, camping and kayaking. He was also a Bruce Springsteen fanatic.

In addition to his wife, Denise; his children, Vincent, Tori Rose and Noah; his mother, Carol; his brother, Neil, and his sister, Cynthia, Mr. Olsen is survived by his father, Peter; another brother, John, and two more sisters, Mary Olesky and Jane Wilson.




13 Dragon crawls or 26 Chest 2 floor (scaled)
11 Kettlebell half swings
200.1m run

** You can scale dragon crawls with push ups but it has to be a 2:1.

New York City Police Officer Moira Smith – the only female officer among the 23 NYPD cops who died on 9/11 – led stunned and bleeding people from the twin towers – only to run back in and perish with so many other heroes in the effort to rescue more. Her daughter Patricia Smith was two years old when her mother died. Now 12 she said, “To everyone, it’s been 10 years. It seems like five.”

“From two to 12.”
Patricia Smith was using her age to measure the passage of time since 9/11 and the murder of her uncommonly heroic mother.

“To everyone, it’s been 10 years,” observed the daughter of Police Officer Moira Smith. “It seems like five.”

That was surprising coming from a 12-year-old, for it had been virtually her whole life since that day her mother led stunned and bleeding people from the twin towers – only to run back in and perish with so many other heroes in the effort to rescue more.

Officer Moira Smith was killed in the September 11, 2001, terrorist attacks while attempting to rescue the victims trapped in the World Trade Center. Officer Smith was the first officer to report the terrorist attack when she witnessed the first plane strike the first tower.

She was assigned to the 13th Precinct.

Officer Smith had been employed with the New York City Police Department for 13 years, and is survived by her husband, also a New York City Police Officer, and her two-year-old daughter.

Officer Smith was posthumously awarded the New York City Police Department’s Medal of Honor for her heroic actions.

Officer Smith’s remains were located in March 2002.

On the morning of September 11, 2001, seventy-two officers from a total of eight local, state, and federal agencies were killed when terrorist hijackers working for the al Qaeda terrorist network, headed by Osama bin Laden, crashed two of four hijacked planes into the World Trade Center towers in New York City. After the impact of the first plane, putting the safety of others before their own, law enforcement officers along with fire and EMS personnel, rushed to the burning Twin Towers of the World Trade Center to aid the victims and lead them to safety. Due to their quick actions, it is estimated that over 25,000 people were saved.

As the evacuation continued, the first tower unexpectedly collapsed due as a result of the intense fire caused by the impact. The second tower collapsed a short time later. 71 law enforcement officers, 343 members of the New York City Fire Department and over 2,800 civilians were killed at the World Trade Center site.

A third hijacked plane crashed into a field in rural Pennsylvania when the passengers attempted to re-take control of the plane. One law enforcement officer, who was a passenger on the plane, was killed in that crash.

The fourth hijacked plane was crashed into the Pentagon in Arlington, Virginia, killing almost 200 military and civilian personnel. No law enforcement officers were killed at the Pentagon.

The terrorist attacks resulted in the declaration of war against the Taliban regime, the illegal rulers of Afghanistan, and the al Qaeda terrorist network which also was based in Afghanistan.

On September 9, 2005, all of the public safety officers killed on September 11, 2001, were posthumously awarded the 9/11 Heroes Medal of Valor by President George W. Bush.

The contamination in the air at the World Trade Center site caused many rescue personnel to become extremely ill, and eventually led to the death of several rescue workers.

On May 1, 2011 members of the United States military conducted a raid on a compound in Abbottabad, Pakistan where Osama bin Laden was hiding. During the raid, they shot and killed bin Laden.




8 Push ups
5 Burpees
20 KBS


8 Push Ups
5 Pull Ups
20 Thrusters
11 Burpees

Marine Sgt. Daniel D. Gurr

sgt. gurr
Died August 5, 2011 Serving During Operation Enduring Freedom
21, of Vernal, Utah; assigned to 3rd Reconnaissance Battalion, 3rd Marine Division, II Marine Expeditionary Force (Forward), Okinawa, Japan; died Aug. 5 in Helmand province, Afghanistan, while conducting combat operations.

Get Tough Fitness always honors the fallen by pushing through a difficult WOD. SEMPER FI.



In honor of Memorial Day. Get Tough Fitness will honoring a great man. A brave marine who fought valiantly not only for this country but for the men he swore to protect. A man everyone loved and respected. He gave it his 100% day and night. To honor him we will do it right and we will main the integrity of the WOD. I am posting regressions for others who cannot do the back squat. This WOD will be done on either a Saturday-Sunday-Monday on Memorial Day weekend as well as during Memorial day. Contact me for class schedule. All proceeds will be donated to a USMC foundation, Fallen Hero foundation, Green Beret Foundation, Team Red White and Blue (RWB), or the Hope for The Warriors group. Non GT members are welcome to join us. $15.00 for the class. There will be added stuff to this so be ready to embrace the suck for an hour or more. Honor a real American hero. Live your life to the fullest and always push yourself to grow!

“The Lion of Fallujah”
Major Douglas Zembiec, USMC
April 14, 1973-May 11, 2007
Fair winds. Following seas.

5 Rounds
11 Push Up to Jump (Strict Burpees)
7 Back Squats (185/123) / double kettlebell rack squats (40/20)
400m Run
34 Pull Ups

By Pamela Zembiec

Let the truth be known that there are many ways to describe Doug Zembiec, otherwise known as The Lion of Fallujah, but in my eyes and in those that knew him he wasn’t just a marine, he was The Marine. From the age of 11, Doug knew he would lead men in battle by being part of, in my opinion and his, the most powerful military division in the United States of America, the Marine Corps. He began his quest for greatness when he became New Mexico’s state high school wrestling champion in 1990 and 1991. Following high school, he entered The United States Naval Academy as a collegiate wrestler compiling a 95-21-1 record and becoming an NCAA Champion all in the midst of preparing himself for his true calling…the Marine Corps. Doug told me one day, “I wrestled only for mental toughness in preparation for becoming a Marine.”

And a marine was what he became… making it through The Basic School on to Infantry Officer’s School and then finally passing the Force Reconnaissance indoctrination. Doug’s goals were all coming to fruition. The goals he wrote down every day, every week and every month. He said time and time again, “A goal is merely a dream until it is written down.”

The tragedy on 9/11 only heightened his sense for protecting our country from its enemies and when he was sent to Fallujah, Iraq in 2004, he and his marines fought like Lions as they helped the Iraqi citizens in their quest for establishing a democracy. He was named the “Lion of Fallujah” as a result of his heroic actions leading Echo Company 2/1 during Operation Vigilant Resolve. In Doug’s own words, “battling the insurgents was the greatest day of my life. I never felt so alive, so exhilarated, so purposeful. There is nothing equal to combat, and there is no greater honor than to lead men into combat. Once you’ve dealt with life and death like that, it gives you a whole new perspective.”

Doug was on his fourth tour in Iraq when he was killed by small arms fire while leading a raid in Baghdad on May 11, 2007. He was leading a unit of Iraqi forces he had helped train. The initial radio report indicated, “five wounded and one martyred.”

He was serving his fourth combat tour in Iraq when he was killed by small arms fire while leading a raid in Baghdad on May 11, 2007. Zembiec was leading a unit of Iraqi forces he had helped train.[8] Reports from fellow servicemen that were present in the dark Baghdad alley where he was killed indicate that he’d warned his troops to get down before doing so himself and was hit by enemy fire. The initial radio report indicated “five wounded and one martyred[9]” with Major Zembiec having been killed and his men saved by his warning. On May 16, 2007, a funeral mass was held at the Naval Academy Chapel and later that day he was interred at Arlington National Cemetery, Grave Number 8621, Section Number 60. Zembiec is buried only a few yards away from his Naval Academy classmate, Major Megan McClung. McClung was the first female Marine Corps officer killed in combat during the Iraq War, and first female graduate in the history of the Naval Academy to be killed in action.

In July 2007, Secretary of Defense Robert Gates publicly lost his composure showing a rare glimpse of emotion from senior political leadership while discussing Major Zembiec during a speech.[10] Major Zembiec was also prominently featured in a high profile Wall Street Journal column in September 2007. In November 2007, Zembiec’s high school Alma Mater, La Cueva High School, inducted him as the charter member of their Hall of Fame and named the wrestling room in his honor.[11] The NCAA announced that Zembiec would be awarded the 2008 NCAA Award of Valor.[12] In January 2008, General David Petraeus, Commanding General Multi-National Force – Iraq (MNF-I) dedicated the Helipad at Camp Victory located at Baghdad International Airport in Zembiec’s name. He referred to Zembiec as a “a true charter member of the brotherhood of the close fight.”[9]” Douglas Zembiec is survived by his parents, Mr. and Mrs. Don Zembiec, brother, and his wife and daughter, Pamela and Fallyn.

One thing is certain, Doug Zembiec may have only lived 34 years, but he lived each day like it was his last, never having any regrets and always staying positive, energized and focused. His spirit continues to live on through many people, events, awards, etc. However, let there be no doubt, he was as strong as steel and as we all struggle through this painful WOD remember this temporary pain is exactly that… only temporary. Doug Zembiec’s contribution to our country and our freedom is FOREVER.

I will leave you with a few of his words that described how he lived his life…

“Be a man of principle. Fight for what you believe in. Keep your word. Live with integrity. Be brave. Believe in something bigger than yourself. Serve your country. Teach. Mentor. Give something back to society. Lead from the front. Conquer your fears. Be a good friend. Be humble and self-confident. Appreciate your friends and family. Be a leader not a follower. Be valorous on the field of battle. And take responsibility for your actions.”

Anyone can Google his name and find them all, and if you knew Doug he wouldn’t like it. You see, he never bragged about himself, rarely spoke of what he did or what he was, he only spoke of others and how great they were to him.

PS From Lindsay: For more information on Major Doug Zembiec, check out this link. Or, as Pam said, you can Google his name. Doug was an amazing Marine, man, husband and father. I wish I could have met him; but I’m proud to know Pam, and to have her as a member of BSSP.


DIRTY THIRTY (Johann Birthday WOD)

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So today I unleashed what it would feel like to do GORUCK in 2hrs +.  Today was the annual Johann Birthday WOD.  Something that I made a yearly thing with Johann.  This year I decided to make it an official event. Old GT was all about fun and the technical aspect even the SUCK factor was not how it is now.  Our WOD’s back then is considered our warmup now.  Anyway, the WOD was suppose to take 2hrs but we ended up adding another 20minutes.  This will be the official yearly GT event.  I am also doing this to my elite GM’s starting in 2013.  I feel like this is how you celebrate your yearly turn your evolution.  I would like to say thank you to the following:

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Rachelle for holding it down in the house and making sure we had the after party drinks and cake.
Danielle for the excellent photos which will be posted shortly.
Sou for holding it down with Tristan in the park and taking a video of the event.
Tristan for taking the pics above on first mission and motivating us all during the third mission
So I know everyone is curious what happened? So here it is.  This is what Michael Bozzo, Brett Cullen, Michael Jaeger, Charlie Palmeri, Carlos Maldonado, Chris Summa, Me and the birthday boy Johann did today.  So this was a team based event and we split up in to 4 groups.  Here it is:


Mission 1: Memorize songs or chorus to Johann’s favorite songs.  It will be asked to be recited in the end of the workout and mobility.
38 KBS
38 Team C2F (feet on shoulder blades of your partner)
38 Jumping Air Sq
38 tire flips split with your partner so 19 each.


Mission 2: Get to Valley Stream State park
2 wall climb back to back each
1 mile run to State park parking lot.
1 Lap from end to end of parking lot of fireman carry and 38 C2F on the end each member.  If you can’t walk the full
lap the person your carrying has to do burpee broad jumps to finish the remaining distance.
Mission 3:
.5 Mile run to Central HS field.
1 lap around track of Lunges once you hit the finish line 38 A2G
1 lap around track of Sprint + 38 A2G
1 lap around track of Burpee broad jumps + 38 A2G
1 lap around track of bear crawls + 38 A2G
1 lap around track of fireman carry.
Total time: 42 minutes
Mission 4: Go home!
1.5 mile run home
38 pull ups
380 BKC
recite the first mission quote.
and that folks was……………………………..
Until next GM Birthday WOD.  Who wants to be my event coordinator for these events? Let me know.  Thanks for all the guys who showed heart today.  I know I am not the most fun to train with but I tell you as injured as I am I would do that WOD with you guys any day again.  Happy Birthday Johann!





“We must surrender who we are to achieve who we could become” – Don’t ask for serenity to change things you cannot.  Ask for the COURAGE and the PATIENCE to dominate and breakthrough any obstacles.  Do not ask for an easy life, but ask for a hard one that you can conquer – one moment at a time.

Dynamic stretching
Bent over flyes
dynamic jax
rest – Stretch >> drink something!
15 HKT (high knee tucks)
15 FKT (floor knee tucks)
25 Elephant to Power Slams (medicine ball 10-15# dynamax)
AVERAGE: 16:00
EXPERT: 14:30
MONSTER: 13:15
KBS (40-above#)
Dips (full dips)
Shrugs (185# – above)
Goblet Squat (w/ 40#-above) – full ass to grass
Butterfly Sit-ups
Hollow body Rock 
Bent knee cruches (BKC)



Zombie 36

By Dan

This workout is dedicated to the men of Operational Detachment Alpha (ODA) 3336 past and present. Named for Dan’s team in Afghanistan (“Hence the name, because this workout is going to steal your soul.”)
3-3-3-6 repetitions of:
Air Squats

Round 1
4 sets 3-3-3-6 (Kabul)
1. Bodyweight Front Squat
2. Jumping lunges each foot
3. Weighted Sit-ups w/45lb plate

Round 2 (Lincoln)
4 sets 3-3-3-6
1. Bodyweight Bench Press
2. Weighted Dips w/45 lb plate
3. Front Plank (30sec, 30 sec, 30 sec, 60 sec)

Round 3 (Marjeh)
4 sets 3-3-3-6
1. Deadlifts at 2 times bodyweight
2. BB Shoulder Shrugs 2 times bodyweight
3. Crunches (30 sec, 30 sec, 30 sec, 60 sec)

Round 4 (Hendoor)
4 sets 3-3-3-6
25 meter sprint
25 meter bear crawl
25 meter crab walk
25 meter lunges

This workout is for time. Time starts when you grab the bar for the Front Squats. You
will complete 3 front squats, 3 jumping lunges each foot 6 (total), then 3 weighted sit-ups with
45lb plate. Two more sets of 3 and the final set you will do 6 repetitions of each exercise. That will
complete that round and you move on to the 2nd round and do the same number of repetitions
(3-3-3-6). The planks you will hold for the recommended time. On Round three the Dead lifts are
strict. No bouncing the weight off of the ground. Once the plates touch the ground take a pregnant
pause and lift again. Once done with the recommended reps of dead lifts hold the Barbell and do
the reps of shrugs. When you shrug the weight, hold the weight up for a pregnant pause and then
back down to the starting position. Get on the ground and start knocking out crunches. Round 4
you will sprint 25 meters 3 times, bear crawl 25 meters 3 times, crab walk 25 meters 3 times, lunge
25 meters 3 times (6 total round trips). Do that 3 times total and then of course, the last set, sprint
25 meters 6 times, bear crawl 25 meters 6 times……… Pretty sure you get the point. All combined,
Round 4 should move you approximately 1500 meters (1.5 kilometers) or for you non military folk,
a little over a mile. You cannot combine all the reps into 15 each exercises and blow through it. The
point is to do the recommended reps and move on to the next exercise so you don’t have a chance
to drone out. I did this workout in my garage gym and I used the same 45lb plate that was on the
barbell for the dips and sit-ups. This workout should take you less than an hour. If you have to scale
down the weight but you should be able to do the weight especially if you’re a dude. Females can
scale down the weight to .5 times their bodyweight if they so desire. Good Luck and Embrace the Suck.