Runyan WOD

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.

Summit Athletic Academy - CVCF where this all started🙌
07/26/2026

Summit Athletic Academy - CVCF where this all started🙌

INDIAN LAND CROSSFIT annual honoring of Michael
07/26/2026

INDIAN LAND CROSSFIT annual honoring of Michael

CrossFit Kokomo afternoon classes “He suffered more. Don’t quit.” Phenomenal community who honors our heroes to the full...
07/25/2026

CrossFit Kokomo afternoon classes “He suffered more. Don’t quit.” Phenomenal community who honors our heroes to the fullest 🙏🫡🇺🇸

CrossFit Kokomo morning classes honoring our hero
07/25/2026

CrossFit Kokomo morning classes honoring our hero

Afternoon wave A-Town Family Fitness Thank you all who honored Michael!
07/23/2026

Afternoon wave A-Town Family Fitness Thank you all who honored Michael!

Morning classes A-Town Family Fitness doing their best WODing!
07/23/2026

Morning classes A-Town Family Fitness doing their best WODing!

Hero Sundays Honoring a different hero every week. Thank you for honoring Michael 🙏
07/20/2026

Hero Sundays Honoring a different hero every week. Thank you for honoring Michael 🙏

10 AM parents partnering with their kids, leading by example!
07/20/2026

10 AM parents partnering with their kids, leading by example!

9 AM with a packed house!
07/20/2026

9 AM with a packed house!

8 AM class honoring the hometown kid
07/20/2026

8 AM class honoring the hometown kid

Address

Ashland, OH
44805

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