#WODoftheWEEK 8.28.2017 "Ralph"

Hero WOD 'Ralph.' 

ralph hero workout crossfit

ralph crossfit wod

I had the opportunity to go after 'Ralph' last week and it's a workout I won't be soon forgetting. The running was BY FAR the most difficult part, and with an even 250# deadlift, burpee, and rope climb combo, this wasn't easy at all. 

But, Hero workouts are never to be taken lightly. And it's something I LOVE blogging about, if you haven't already caught on with. And with most hero workouts being 30 minutes plus, it's always a sincere time to remember every individual who's paid the ultimate sacrifice during their service. 

Read more about 'Ralph' down below and then we'll tackle the movements after. 

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device. Rest in peace, Ralph. 

Four rounds for time of:

  • 250 pound Deadlift, 8 reps

  • 16 Burpees

  • 15 foot Rope climb, 3 ascents

  • Run 600 meters

On paper, Ralph doesn't look that difficult. It might even excite some people, and if you're looking to turn this one up a bit, do the legless rope climbs. It's a damn spicy one either way and I'd highly recommend saving this one for an open gym session, as its a burner. 

Tips: Do the deadlifts unbroken (or in singles) and pace the burpees, and the rope climbs. If you're not there with weight, scale appropriately and do 6 six rope pulls from the ground. The run and burpees remain the same for scaling. 

My time: I landed with 22:07 RX, a decent time for this one, and was feeling it, and after digging a bit more into who Ralph was, I'd love to tackle this WOD with him in mind again. It's a tough workout and should be taken at about 90%. Your legs will feel like jello by the end of it, trust me.

Take it for a spin, and like I said earlier, try it out when you can. Watch the demo video of, 'Ralph' from Overland Park CrossFit down below and post your times on the blog. 

If you have a #WODoftheWEEK - just send it to us and we'd be happy to post it up on the blog. Just email us at: staff@voyedgerx.com and we'd be happy to post it. 

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Email me with any questions, comments or concerns to: cam@voyedgerx.com