Tonight I’d like to take the opportunity to honor a true hero. I am not writing or sharing this for any reason other than the fact I am in awe that men like this even exist. As I sit on my couch and write about exercising, brave men—like Sgt. Thomas MacPherson—are in places unknown, protecting our sons, daughters and Netflix subscriptions. Please take the time to read the words below, do the workout named in his honor, and raise a glass of the finest whiskey to make a toast “to the lost”.

The following statement is from Tommy’s former Platoon Leader…

The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.

Official statement from the Army…

Sergeant Thomas R. MacPherson

Killed in action on October 12, 2012

Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

MacPherson was born July 20, 1986 in Long Beach, Calif. and graduated from Los Alamitos High School. He enlisted in the U.S. Army in May 2007 and completed One Station Unit Training at Fort Benning, Ga., as an infantryman. After graduating from the Basic Airborne Course there, he was assigned to the Ranger Assessment and Selection Program also at Fort Benning.

MacPherson graduated from the Ranger Assessment and Selection Program and was then assigned to Headquarters and Headquarters Company, 2nd Bn., 75th Ranger Regiment in December 2007, where he served as a mortarman. After three years, he was assigned to Company D where he served as a Fire Team Leader.

His military education includes the Basic Airborne Course, Ranger Assessment and Selection Program, U.S. Army Ranger School, Infantry Mortar Leader’s Course, Survival, Evasion, Resistance and Escape Course (SERE), and the Warrior Leader Course.

His awards and decorations include the Ranger Tab, the Combat Infantryman’s Badge, the Expert Infantryman’s Badge, the Parachutist Badge, and the U.S. Army Expert Rifle Marksmanship Qualification Badge.

MacPherson has also been awarded the Bronze Star Medal with Valor, Army Commendation Medal, Army Achievement Medal, Army Good Conduct Medal, National Defense Service Medal, Afghanistan Campaign Medal with three Campaign Stars, Iraq Campaign Medal with Campaign Star, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the NATO Medal.

He was posthumously awarded the Bronze Star Medal, Meritorious Service and Purple Heart.

MacPherson is survived by his wife, Claudia MacPherson, and their son, Brayden of Tacoma, Wash., and his parents, Troy and Diona MacPherson of Long Beach, Calif.

As a Ranger, Sgt. Thomas R. MacPherson selflessly lived his life for others and distinguished himself as a member of the Army’s premier direct action raid force and fought valiantly as he served his fellow Rangers and our great Nation.


WOD 121027:

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean and Jerk.


Front Squat – based on 121006:

2X5 @ 80%, 2X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% – rest 2:00


“Tommy Mac”

12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

71 thoughts on “121027

  1. Watched the funeral on live feed online today. Very touching. His father is an LA Deputy Sheriff. Most touching part of the video the family put together was Tommy videotaping himself carrying his infant son in a baby carrier in front of his chest facing away from him. As he held his infant son’s hands, they danced the “Macarena” together. It was so hilarious and sad at the same time.

    RIP and thank you.

  2. Tommy is from the same city, trained at the same spots. CrossFit Intersect Salutes you! You’ll be missed never forgotten!

  3. Snatch 100, lots of misses at 105 + 107.5kg
    Clean and jerk 130, cleaned 135, just missed cleaning 140kg
    Front squats based off 160kg, hit all reps cleanly
    Tommy Mac
    MFS 333

  4. Oct 31st, Mac Gone Bad fundraiser. 10
    Rounds for time with 45/75 lb weight vest. Yes, it’s heavier for the women. They’re not allowed to be a Ranger anyway. All proceeds go to building new schools in rural Alabama.

  5. Hi guys, for a deload week, should I just stick to low weight on the prescribed wods, do only conditioning, or something else? Many thanks!

  6. Thank you for giving the ultimate sacrifice for those who are left behind can enjoy the freedom that you helped provide RIP Soldier

  7. RIP soldier. Thoughts and prayers to his family and friends.

    Sn to 195, 200f, f, f (sub par)
    C&J to 225f, 225 got it (sub par)

    FSqt: did 5% less, and only 1 set each %, based off 265; wanted to give it all in cond.

    Cond: Tommy Mac: 32:48 rx
    Thought of Tommy the whole time.

  8. I am becoming despondent about the snatch – been working this thing for a long time and the numbers just won’t go up. of course I am using despondent loosely, it;s only exercise. LOL

    1) snatch up to 78kg (at lighter weight the positions and speed are great, so says my coach, but once the weights get a little bigger, for me, everything goes to shite!)
    2) no time to CJ

    Front squat: instead of doing %-ages, because I was rushed for time I went for a 1RM, I PR’ed at 320#. Had more in my, but had to move on.

    Had time for 1 round of Tommy Mac in 8:something. whoa!

  9. Greater love hath no man than this, That a man lay down his life for his friends.
    John 15:13


  10. BB Gymnastics:
    1) 195 (10# PR)
    2) 225 (failed 245# attemp)

    Based on 275#
    Failed all over the place. Bad. Bad.

    27:15 Rx

  11. RIP to Tommy Mac and all the heroes. May their sacrifice bring us closer to peace.

    1) nailed 275, 310×2 missed both because i got impatient, bar landed just a little too far forward of my heels. 305×1 missed, pulled early again.
    2) clean & jerk 330# 15# pr with no press out

    front squat
    320×5, 320×4, 340×2, then dropped to 320 to finish, 335 for singles,

    was running out of time so i did “Randy” instead
    75 75# power snatches in 6:05

  12. BBG
    1. 205
    2. 265

    Getting over some nicks, first time I’ve snatched over 200 in about two months.

    1. 265, 285, 300, 320

    All reps easy. Went for a PR at 355 afterwards and missed.



  13. BBG
    1) 195#, Many misses at 200#
    2) 235#, Not close to max, but just couldn’t get more

    Complete – Based off 275#


  14. Since none of the bitches comment ill be the first one too. Respects were definitely paid to Tommy Mac. RIP.

    1. 105# – 5# PR
    2. 155# – attempted 160# missed the jerk

    Front Squats based on 175#
    39:38 @RX

  15. Pfc Sean Pesce was also wounded in this TIC. His father is posting his status on Facebook under “Prayers for PFC Sean Pesce”. Looks like he has pulled through but has a long road of recovery ahead.

  16. did just conditioning as decided to work out at home.
    that was a killer wod, my knees were screaming and breathing shitty, couldn’t wait until it will end.
    time: 22:21min. @65# (had choice either 65# or 85#).

  17. BBG
    1. 115 keep falling fwd
    2. 205
    Tommy Mac scaled to 1/2 and 45#. 8:23

  18. BBG
    1) 185# – 10# PR
    2) 225# – 15# under PR, struggling with these lately
    Based on 285#
    26:17, RIP Tommy Mac

  19. Hell of a post. Unfortunately, I had to coach and could not do the conditioning.

    Snatch – 245 (20# under PR)
    C & J – 305 (10# under PR but 300+ is getting consistent)

    Front Squat – Based off 335

  20. New Snatch PR! 230# FUCK YEAH!

    Clean and jerk – flet a little tweak in my wrist so I took this off

    Front Squats based on 300#

    Conditioning… Horrible!! 26:41

    At least I snatched more than ever, so even tho I sucked on the conditioning and clean and jerk… I still win!! Haha

  21. BBG
    Snatch – 255 (-5 from PR)
    Clean and Jerk – 335 (5#PR)

    Done off 385


  22. Snatch- 205# (5# PR)

    C&J- 285# (10# PR)

    Front Squats done off 335#

    Tommy Mac- 24:47

    RIP Ranger.

  23. Snatch- 185. So close to catching 200 at will. Just can’t put it together each week.

    CJ- 165-205-234-255PR

    Front squat- upped my weight for. 280 max

    20:34. That sucked.

  24. 185. Same old max.
    265 Clean. 25# PR. 240 Jerk. Same.
    FS Based on 285, Done. Kept going to PR, because I fucking felt like it. Hit a 5# PR. Yay for me.

    Tommy Mac. First off, Respect brother. Semper Fi. Secondly: HOLY FUCKING SHITBALLS!

    31:36 – OHS kicked my ass. I must have done twice as many ’cause I kept dumping them. I wold have scaled but fuck that. Tommy Mac couldn’t scale combat, I won’t scale the WOD.

  25. No BB Gymnastics… I only get 60 minutes for lunch, wanted to do some squats instead.

    FS Based on 275# Hit all reps with no problem.

    Tommy Mac @ 85# 31:42 Everything felt good. Ill be sure to try it Rx before I re-deploy back home.

  26. BBG:
    Snatch: 205 (5 Under PR)
    Clean and Jerk: 295 (10 Under PR)

    i’m cool with it. A little sore, and I haven’t hit over 200 on snatch in about a month. I’ll take it.

    I was hopefully for under 17, but the burps slowed me up quite a bit. Shoulders were still blown up from the Hand Release Pushups yesterday.


  27. Hey Coach. Thanks for the high volume programming. I am stronger, a little faster and able to do a full competition on Saturday and not feel a damn thing on Sunday while everybody is whining about sore bruises and tight traps. #OutlawFTW

  28. 41/6’2″/205

    On vacation, deviated. Metcon 4 rounds of x10heavypp(135/135/145/166#)/30# ballslams/t2b/50msprint/sledpush

    Strength: I should have done this before our metcon, it was tough.

    1) Front Squat based on 365#
    80%: 292#
    85%: 310#
    90%: 328#
    95%: 346# – Failed on last single, rough. Mentally gave up on the way down.

  29. Worked up to light on snatch and c&j… wrists are getting there, but being cautious.
    FS – had to quit halfway through to move onto metcon, but did up to the second 335# x 3 set.

    WOD – 19:27

    M/F/S – 2/3/2

  30. Tommy,

    A brother of mine. From the Ft. Benning School of Wayward Boys.

    This one’s for you.


  31. BBG

    1) 85kg
    2) 110kg

    Strength – Based off 165kg, no fails

    No time for conditioning

  32. BBG-1- 150 – 25 lb PR (tech finally feels solid, expect more gains)
    2- 185 – 10 lb PR (cleaned 190, but got lazy on jerk)

    Strength- 140-150-160-165

    Conditioning replaced by local Costume/Halloween WOD.

  33. Rest in Peace. Thank you and your family for all you have sacrificed.

    1. 195 Didn’t have it today.
    2. 267 Matched PR felt easy.
    1. Based off 300. Felt pretty good.

  34. Strength: 265, 280, 295, 1×1 @ 315, 2×1 @ 330. The last set of 95%, was based on my Sept/2011 1RM, of 350. The others, were based on a guessed 1RM of 330. That shit was TOO easy!!

    35:14 Rx

  35. BBG:
    1) 75kg (5 under PR)…few attempts @ 80…Had it overhead, could not hold on the bar
    2) 95kg (5 under PR)

    Based of 120kg. Missed last single

    39:12 RX

  36. “Lord, make me fast and accurate. Let my aim be true and my hand faster than those who would seek to destroy me. Grant me victory over my foes and those that wish to harm to me and mine. Let not my last thought be “If only I had my gun”; and Lord if today is truly the day that you call me home, let me die in a pile of brass.”

    RIP brother

    This one hit a little closer to home, so I gave it my all – 16:26

  37. BBG
    Struggled today… 95kg snatch and only 110kg clean and jerk. Just wasnt feeling it

    Based of 150kg actually found this easy today which is good

    Tommy Mac
    21.27 all bar work was solid burpees can EAD

  38. Did this last friday

    PR snatch by 5#… 170-175#
    PR Clean and Jerk by 5# 220# to 225#

    …. Got to ambitious as I felt 225# went up really really easy… and loaded 240# PR’ed my clean and barley missed the jerk! So PRed my clean by 5# from 235#

    Didn’t have time to do front squats or the WOD… but I will have to do this one! RIP

  39. 1 RM snatch 47.5kg
    1 RM clean and jerk 70kg up 5

    front squats based on 70kg

    22.32 rxd great wod

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