04/17/2026
Workout of the Day
Friday 260417
Drew
For time:
Kraus
200-meter run
30 pull-ups
30 hand-release push-ups
4 deadlifts
Rest 30 seconds
Scott
400-meter run
25 pull-ups
25 hand-release push-ups
4 deadlifts
Rest 30 seconds
Good
600-meter run
20 pull-ups
20 hand-release push-ups
4 deadlifts
Rest 30 seconds
Cully
800-meter run
15 pull-ups
15 hand-release push-ups
4 deadlifts
Rest 30 seconds
Night Stalkers
269 box step-ups
Perform the full workout with a weight vest.
Each round honors one of the Night Stalker Heroes, who died in a helicopter crash on Sept. 17, 2025.
♀ 1.5x bodyweight deadlift, 14-lb vest, and a 20-inch box
♂ 1.5x bodyweight deadlift, 20-lb vest, and a 20-inch box
Post time to comments.
Stimulus and Strategy:
Today, we have a Hero workout in honor of Chief Warrant Officer 3 Andrew “Drew” Gunnison Cully, 35, of Ozark, Missouri, and the legendary Night Stalkers of C Company, 4th Battalion, 160th Special Operations Aviation Regiment (SOAR). Cully died on Sept. 17, 2025, when his MH-60M Black Hawk helicopter crashed during a training mission near Joint Base Lewis-McChord, Washington. He was serving with C Company, 4th Battalion, 160th Special Operations Aviation Regiment (SOAR) — the legendary Night Stalkers. Born May 12, 1990, in Springfield, Missouri, Cully graduated from Missouri State University, was commissioned as a second lieutenant in 2013, and advanced to captain. He later achieved CW3, served as an instructor pilot, earned a master’s degree, and was selected for the elite 160th SOAR. He is survived by his wife, Layne, and children, Lennox and Abbott.
Each section of this workout honors one of the heroes who died in that helicopter crash. As with many Hero workouts, this workout is a long grind and is more about the effort and your mindset than the scoreboard. The pull-ups and push-ups are challenging, but each movement should not take longer than 1:30 to complete on any round. The deadlifts are intended to be moderately heavy, where 4 reps can be completed consecutively. Try to complete Kraus in under 5 minutes, Scott in under 6 minutes, Good in under 7 minutes, Cully in under 8 minutes, and the step-ups in under 15 minutes.
Intermediate option:
For time:
Kraus
200-meter run
20 pull-ups
20 hand-release push-ups
4 deadlifts
Rest 30 seconds
Scott
400-meter run
15 pull-ups
15 hand-release push-ups
4 deadlifts
Rest 30 seconds
Good
600-meter run
10 pull-ups
10 hand-release push-ups
4 deadlifts
Rest 30 seconds
Cully
800-meter run
5 pull-ups
5 hand-release push-ups
4 deadlifts
Rest 30 seconds
Night Stalkers
269 box step-ups
♀ Bodyweight deadlift, no weight vest, and a 20-inch box
♂ Bodyweight deadlift, no weight vest, and a 20-inch box
Beginner option:
For time:
Kraus
Run/walk 1:00 away from the gym, then back
20 jumping pull-ups
20 hand-release push-ups from knees
4 deadlifts
Rest 30 seconds
Scott
Run/walk 1:30 away from the gym, then back
15 jumping pull-ups
15 hand-release push-ups from knees
4 deadlifts
Rest 30 seconds
Good
Run/walk 2:00 away from the gym, then back
10 jumping pull-ups
10 hand-release push-ups from knees
4 deadlifts
Rest 30 seconds
Cully
Run/walk 2:30 away from the gym, then back
5 jumping pull-ups
5 hand-release push-ups from knees
4 deadlifts
Rest 30 seconds
Night Stalkers
150 box step-ups
♀ Challenging but manageable deadlift load, no weight vest, and a 20-inch box
♂ Challenging but manageable deadlift load, no weight vest, and a 20-inch box
📍Inner West CrossFit in Sydney, Australia
