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“No Greater Love Than He Who Lays Down His Life For His Friends.” -John 15:16


Warm-up Drills
I. Jump Rope or Run 2:00
II. 2-3 Rounds of
7 x Push-ups
10 x Air Squats
10 x KB Swings (24/16kg)


Complete as many Rounds/Reps as possible in 60:00 of
1 x Power Clean (185/135lbs)
2 x Front Squat (185/135lbs)
3 x Muscle-ups
4 x Handstand Push-ups
10 x Wallball Two-fers
15 x GHD Sit-ups
Row 250m

Notes: U.S. Marine SGT, H&S CO, 2D BN, 2D MAR, (E CO, RCT-8), 2D MAR DIV, CAMP LEJEUNE, NC; Killed in Action: AL KARMAH, IRAQ 01/24/2006
Sean Henry Miles was born in New York, and though he was raised in Virginia, always considered himself a New Yorker.
Sean was the type of Marine that is the backbone of the military. He was the type of man that few men can be, but that most spend their lives trying to become. Self-sacrifice came second nature to Sean, and he spent his life not only knowing right and wrong, but defending and protecting his fellow man, all the way to the very end.
When his unit began to fall under attack, he saw one of his Marines pinned down and panicking. Sean selflessly and instinctively pushed him to safety, but exposed himself to enemy fire in the process.
Sean has made his mark in this world, in so many ways, and his memory and legacy live on in his family, his son, his friends, his fellow Marines, and even those who simply hear about the life that he led.
Sergeant Sean Miles was posthumously awarded the Bronze Star with V for Valor for his bravery and courage.
Article Excerpt Describing Sgt Miles:
574f622c889ee-imageCamp Lejeune Marine killed in Iraq
CAMP LEJEUNE, N.C. — A Camp Lejeune Marine was killed in Iraq while conducting combat operations, the military said Wednesday.
Sgt. Sean H. Miles, 28, of Midlothian, Va., was killed in action Tuesday from small arms fire while conducting combat operations against enemy forces in Karmah, Iraq, 50 miles west of Baghdad, the Defense Department said.
Miles was assigned to 2nd Battalion, 2nd Marine Regiment, 2nd Marine Division, 2nd Marine Expeditionary Force. He was in his first tour in Iraq, his family said.
Miles’ grandmother, Lois Miles of Richmond, said the family was told Miles was killed when he went to the aid of one of his men who was lagging behind the rest of their unit.
“That’s exactly what he would do,” she told the Richmond Times-Dispatch for a story to be published Thursday. “He said he wasn’t going to lose any of his men.”
Sean Miles always wanted to be a Marine and enlisted after graduating from Clover Hill High School in suburban Richmond, where he played football, his grandmother said.
“He was a Marine from the top of his head to the soles of his feet,” she told the newspaper, adding that he was scheduled to return to Camp Lejeune next month.
Miles is survived by his parents, Michael and Deborah Miles of Richmond, his wife, Genevieve, and their son, Tyler, 2, his grandmother said.

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Samy Daghir

3 thoughts on “01.24.2017”

  1. Miles: 6 rounds even. Modifications: Banded muscle ups with a blue band, 1 abmat HSPU. So much less scaled vs. two years ago when we did this for the first time.


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