PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012. The Galagher & McDonald workout is named in their honour
2 Rounds for Time:
200m run 16 kettlebell swings (53lbs) 16 pull-ups 16 front squats (110lbs) 200m run 14 kettlebell swings (53lbs) 14 pull-ups 14 front squats (110lbs) 200m run 12 kettlebell swings (53lbs) 12 pull-ups 12 front squats (110lbs)
19:49 with Sean McCarthy
RIP PTE Galagher & LCPL McDonald
Workout is done in pairs, with both partners to do the runs together. The Kettlebell Swings, Front Squats and Pull Ups are to be alternated between.
I did timed two-handed swings with the 24 kg bell (53lbs) and 16kg bell (35lbs). I did sets of 10 with approximately 15 second rest between sets . I did 10 sets of 10 for 4 minutes and 45 seconds with the 24kg bell and 40 sets of 10 for 19 minutes and 45 seconds. 500 total reps in 24 minutes and 45 seconds