Friday 260417

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.

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

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