Runyan WOD

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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.

As kids wrap up their summer vacation and make final preparations for school, here’s a flashback to how this crew starte...
08/15/2026

As kids wrap up their summer vacation and make final preparations for school, here’s a flashback to how this crew started their summer on Memorial Day weekend. A little rain to start the day didn’t stop the 8th annual “All gave some, some gave all” Ruck to Honor from stepping off to reflect on the sacrifices of countless patriots. Thank you to all who joined as we enjoy the remaining dog days of summer!

Courtesy of all these incredible communities, $4,100 (MOST EVER) will be donated to Warrior Expeditions! Thank you for h...
08/07/2026

Courtesy of all these incredible communities, $4,100 (MOST EVER) will be donated to Warrior Expeditions! Thank you for honoring our hero while paying it forward to help the heroes walking among us.

BoiseBetties INDIAN LAND CROSSFIT CrossFit Kokomo Rock n' Roll City Gym CrossFit Hutto Erie Shore Athletics North 41 Athletics Summit Athletic Academy - CVCF Crossfit Wooster & Nutrition Coaching A-Town Family Fitness CrossFit Steadfast Ashland

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!

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Ashland, OH
44805

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