Bench Press + DUs:

60%x5 + 30 DUs

65%x4 + 40 DUs

70%x3 + 50 DUs

75%x3 + 40 DUs

80%x3 + 30 DUs



“McDonald and Galagher”

25 min time cap


2 RFT: 

200m run

16 American KB Swings 53/35

16 Pull Ups

16 Front Squats 110/70

200m run

14 American KB Swings 53/35

14 Pull Ups

14 Front Squats 110/70

200m run

12 American KB Swings 53/35

12 Pull Ups

12 Front Squats 110/70


PTE Galagher & LCPL McDonald were serving together with the Australian Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.


McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, the front squat and kettlebell swings are for him.


PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong,

and quick to find a pull up bar for his fitness programming. The pull-ups and 200m run are for him.