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“Ill Mill” Spartan SGX Training – Saturday June 11th, 2022

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Spartan SGX WOD

Ill Mill (Time)

5 Rounds for Time:

500 Meter Row

20 Kettlebell Swings (70 / 53 lb)

20 Push-ups

20 Wallballs (20 / 14 lb)

20 Pull-ups

[Cool Down with Bicep Curls]
Navy Special Warfare Operator Chief Petty Officer (SEAL) Zackary Wilson Miller II Chief Special Warfare Operator Zackary Wilson Miller II, 39, born September 5th, 1981 in St. Augustine, FL succumbed to his brief battle against cancer June 4, 2021 in Virginia Beach, VA with his family, closest loved ones, and teammates by his side. He was assigned to an East Coast based Naval Special Warfare Unit. Zack spent the majority of his childhood in Columbus, GA and moved to Mobile, AL with his family when he was 12 years old. He graduated from McGill-Toolen Catholic High School in 2000, where he played baseball, basketball, and football; he was the captain of the football team. Zack was awarded a scholarship to play football at Millsaps College in Jackson, MS before transferring to the University of Alabama in Tuscaloosa, AL where he graduated with a bachelor’s degree in Political Science in 2004

From Dave Castro (May 31, 2022):


This Saturday is 1 year since Zach Miller passed away from cancer while on active duty.

If you need a workout for the weekend hit this one up.

Over the years Greg and I created a number of hero workouts, a handful for Heros I worked with .

I didn’t serve with Zach but I was an instructor when he went through BUD/S

consider this now an official @crossfit hero wod