Neal Turkington – Unofficial Hero WOD

Lieutenant Neal Turkington of the 1st Battalion Royal Gurkha Rifles was killed while serving in
Afghanistan on Tuesday 13th of July 2010. Neal is survived by his parents Ivor and Marie, brother
Gareth and sister Cathy.

Neal will be dearly missed by all who knew him including his childhood friends Jonny and Danny of
Crossfit Glasgow. Please take a moment to read a little about Neal and his military services for our
country in the link below from the MOD.

MOD July 13th 2010

‘The Turk’

For Time:
3 Rounds followed by row:

10 Turkish Get Up – Overhead Squat (must be 5 right and 5 left) 24/16 KB
20 Burpee-Box Jumps 30/24 inches
40 metre walking lunge with Kettlebell

1000 metre row.

Standards –

  • TGU-OHS must start each rep flat on back with legs straight and arm vertical. Athlete must perform a Turkish get up to standing and at follow this with a full depth overhead squat with the kettlebell still gripped overhead. On standing from the overhead squat they must return to the starting position to complete the rep. The 10 reps must include 5 right arm and 5 left arm done in that order.
  • Burpee-Box Jumps must start face down on the floor and finish on top of the box, feet must be fully on the box without any of the foot off the box edge for the rep to count. Must be a 2 footed jump from the ground. Stepping down is acceptable.
  • 40m walking lunge must involve full hip extensions on the standing leg during the lunge. Kettlebell can be carried however is easiest for you but once dropped to the floor the athlete must take one full step backwards before continuing.
  • After you have completed 3 rounds of this cycle you can complete your 1000m row with whatever dampner setting you want.