Announcements
 Happy 4th of July.
 Workout Strategy / Motivation
Work Hard, Have Fun.  
This is a Hero workout honoring “McGhee.”  A little suffering in his honor is acceptable.  There have been a lot of sacrifices by men and women leading up to and since 1776.  Let us take a moment and reflect on what has been done for our great country.  God bless the USA.
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. 

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

 
Workout of the Day
Strength of the Day                                               
Level 1:

“McGhee”

30 Minute AMRAP

5 Deadlift,

13 Push Ups, Elevated

9 Box Jump, 24/20″

Level 2: 

“McGhee”

30 Minute AMRAP

5 Deadlift, 175#

13 Push Ups

9 Box Jump, 20/16″

Level 3:

“McGhee”

30 Minute AMRAP

5 Deadlift, 225#

13 Push Ups

9 Box Jump, 24/20″

Level 4:

“McGhee”

30 Minute AMRAP

5 Deadlift, 275#

13 Push Ups

9 Box Jump, 24/20″ 

Get more awesome:  Watch what you eat.