Friday Workout: Hero WOD Nate


AMRAP in 20 min:

  • Muscle-up x 2
  • HS Push-up x 4
  • KB Swing x 8 (32/24 kg)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday, February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.


  • Compare to 3/13/11.
  • Scale muscle-ups to bands or transitions and HS push-ups to boxes with parallettes.

17 thoughts on “Friday Workout: Hero WOD Nate

  1. 12 rds + 4 HSPU (bbmu, box hspu, 53# kb). MU progressions were pretty sloppy by the end, even with the band.

  2. 9 rds (bbmu transition practice + 2 pull ups, 2-mat hspu, 35#kb).

  3. 10 rds focusing on strict form+ 4 dips.
    MU: red pu/light purple ringdip
    HSPU: sub 12 sec hand stand hold
    KB: sub goblet squat @ 35#

  4. 17+2 MU. MU were slightly to moderately jumping, 53 lb KB, HSPU were Rx the first seven rounds. After that I had one ab mat.

  5. 8+2 MU. MUs with BB felt great.Did dips in all but one round. HSPU were solid with 3 ABMATS-I’m ready to go to two. KB at 45# were the heaviest I’ve ever done. So,all thing considered, I’m really stoked.
    Thanks Nate Hardy for your service and sacrifice. May you Rest in Peace.

  6. 7 rnds Rx in 10:00 then stopped due to hand tearing
    then 5 rnds untimed of 15 pushups, 15 situps

  7. 6 rounds rx in 8:00 (shoulder)

  8. 10 + 6 RR (6 RBRD/6 RR, 2 abmat)

  9. 11 rds + 1 HSPU (JMU with bottom of ring at eye level, 1 abmat HSPU)

  10. 7 rounds + 6 rr (6 red band ring dips, 6 ring rows, 18″ box hspu, 25# one arm swings)

    had some equipment issues when I discovered my optimistic plan of using the tall box for HSPU was a pipe dream, plus sling shotted myself in the chest with the red band! good way to go out. bye gym, i will miss you all.

    1. All the best to you, Lydia and Jason! and baby, too!

  11. Saturday Olympic Lifting: Clean up to 94 kg (PR), Jerk up to 90 kg, Snatch up to 70 kg

    This Monday I will be leaving town for a few months to play music, teach drums, and travel. I’ll be back for a week here and there, and then I’m back for good in mid-August. If you’re interested, I’m playing drumset for The Anatomy of Frank ( and teaching percussion with Spirit of Atlanta (

    I’ve had such a rewarding experience getting to work with all of you over the past several months, and I can’t wait to see everyone’s progress once I get back! Have a great summer. Thanks!


  12. 11 rds + 3 ring rows (6 ring rows, 6 red band ring dips, 1abmat + 5kg plate, 45#)

    Saturday oly lifting: did some snatch pulls up to 109#, Clean/Jerk complex work up to 109#

  13. half-nate (10 min) – 6 rounds exactly

  14. 14+ 2 mu’s…not feeling it today

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