04/24/2026
HERO WOD
”Nic Crews”
For Time
1700m Run (Optional Vest)(20/14)
Then 3 Rounds:Rd1- (135/95) Rd2- (155/105) Rd3- (185/125)
18 Deadlifts
22 Hang Power Cleans
22 Front Squats
22 pull-ups
13 Wall Walks
Then:
1700m run (Optional Vest)(20/14)
Buy-Out:
1 Unbroken Set of ring muscle-ups / bar muscle-ups
This workout is dedicated to Nic Crews, who lost his life in the line of duty while serving others on March 18th 2026 . Nic was a remarkable man, everyone who he met, he impacted in the most positive way.
Nic was a devoted husband, father, and a man of unwavering faith. He is survived by his wife, Alyssa, and their 3 children.
Nic was known for his Big Heart, his Generosity, his Energy, his uplifting Spirit, his strength, his work ethic, his Passion, and his love for all of life’s challenges. Nic excelled at heavy barbell Movements and gymnastics, and he brought a one of kind energy and positive light to everyone around him.
The structure of this workout reflects a few key numbers that defined Nic’s life. The combined run distance of (3400m)honor his age, Nic was 34 . The sets of 22 of the workout, represent March 22 (3/22), a date significant to his faith and personal journey.
This is a long and demanding workout, requiring strength, stamina, and mental toughness. Just like the way Nic lived his life.
Approach this workout with INTENTION . There will be moments during this workout where it feels like you can’t.. but if you believe you CAN, you WILL. Dont give up, keep giving everything you’ve got. Support those around you, and help one another through it…
And always remember WHO IT’S FOR …
🕊️
