Runyan WOD

The WOD is a tribute workout honoring 1LT Michael L. Runyan who was KIA on his first deployment to Iraq 21 July 2010. https://wodwell.com/wod/runyan/

Tee shirts and women’s tank tops are sold to raise funds which are donated to a variety of military organizations. The workout:
For 24 minutes, accumulate as many repetitions of:
21 lateral burpees over the barbell
7 deadlifts at 1.5 times your bodyweight
10 pull-ups

***21/7/10 to remember the day Michael was killed (July 21, 2010), 24 for his age at the time of his passing

The running workout:

1500 meter warm-up
2 x 800 meter w/2 minutes rest between
4 x 400 meter w/1 minute rest between
1500 meter cool down

***Total meters run, 6200, equals 62 (24+21+7+10)

Bonus work:
At the conclusion of either workout, perform 1 push-up for every month since Michael's passing.

11/12/2025

To sacrifice is to love. To all those veterans and your families who sacrificed for country and fellow citizens, our sincerest gratitude we express 🙏 🇺🇸

08/04/2025

Another very successful season of RunyanWODing in the books! Thank you to the boxes, running groups, and individuals who participated and honored the memory and legacy of 1LT Runyan and the Runyan family. Through your tremendous generosity we will make a donation of $3,650 to to assist our veterans!

07/24/2025

Lots of hard work behind the scenes making this possible!

07/22/2025

Left wondering what could have been but grateful for the time we got. Continue to rest easy and keep watch over us Michael.

07/17/2025

These CrossFit gyms and one running club are gearing up for the 2025 Runyan WOD. CrossFit Texas kicks things off July 18!

Remember you can do this on your own or with friends from anywhere in the world, through July 27!

Be sure to share your photos to posts and stories and tag ! 💪

07/16/2025

You have a choice: original WOD or the Running WOD (swipe right). Choose wisely! Or do both :)

You can do the WOD on your own wherever you are or join one of our partners!

For everyone doing it around the globe, you can complete the WOD(s) anytime between July 19-27. However and wherever, don’t forget to post photos with to IG and Facebook and tag us!
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07/04/2025

06/24/2025

THREE DAYS left to order your 2025 Runyan WOD shirts!

This year’s shirts feature the simple R Runyan logo with the Soldier’s cross. The words of John 15:13 grace the back.

We have unisex t-shirts and a women’s crop tee! T-shirts are a Bella and Canvas jersey tee in combed and ringspun cotton. Crop tees are polyester and combed ringspun cotton combo. T-shirt’s are available in XS-###L. Crops in XS-XXL.

You will order your shirt by visiting RunyanWOD.com or clicking the link in our bio! All shirts are $25 for individuals (that includes shipping); $22.50 for folks who will be participating through an out-of-Ohio partner CrossFit gym or running club and will pick up their shirt from the gym or club; $20 for local Ohio CrossFit gym and running club participants. On the site you can pay via credit card, Google Pay, or Apple Pay.

DEADLINE TO BE GUARANTEED A SHIRT/TANK IN YOUR SIZE IS JUNE 27th!!

All proceeds will continue to benefit a beloved military charity — Warrior Expeditions. WE is a veteran nonprofit outdoor therapy program that helps veterans transitions from their wartime experiences through long distance outdoor expeditions. Michael loved hiking and being outside, and hiked multiple sections of the Appalachian a trail with his best friends and brother.

You always have the option of donating without ordering a shirt, too! You can do that on the website just below the t-shirt ordering section.

06/13/2025

Your Runyan WOD Participation Checklist:

✅ Like Runyan WOD on Facebook

✅ Follow on Instagram

✅ If you want a shirt or to make a donation to support visit www.RunyanWOD.com to order by JUNE 27TH

✅ When you do the workout July 19-27, post a photo on Facebook or Instagram with the hashtag and tag
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We may be doing this workout all over the country (or world?) between July 19-27 but we’re doing it together!

06/07/2025

06/05/2025

Runyan WOD 2025 shirts are ready for order! The shirts feature the simple R Runyan logo with the Soldier’s cross. The words of John 15:13 grace the back.

We have unisex t-shirts and a women’s crop tee! T-shirts are a Bella and Canvas jersey tee in combed and ringspun cotton. Crop tees are polyester and combed ringspun cotton combo. T-shirt’s are available in XS-###L. Crops in XS-XXL.

You will order your shirt by visiting RunyanWOD.com or clicking the link in our bio! All shirts are $25 for individuals (that includes shipping); $22.50 for folks who will be participating through an out-of-Ohio partner CrossFit gym or running club and will pick up their shirt from the gym or club; $20 for local Ohio CrossFit gym and running club participants. On the site you can pay via credit card, Google Pay, or Apple Pay.

DEADLINE TO BE GUARANTEED A SHIRT/TANK IN YOUR SIZE IS JUNE 27th!!

All proceeds will continue to benefit a beloved military charity — Warrior Expeditions. WE is a veteran nonprofit outdoor therapy program that helps veterans transitions from their wartime experiences through long distance outdoor expeditions. Michael loved hiking and being outside, and hiked multiple sections of the Appalachian a trail with his best friends and brother.

You always have the option of donating without ordering a shirt, too! You can do that on the website just below the t-shirt ordering section.

Address

Ashland, OH
44805

Website

http://Runyanwod.com/

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