Rick Crocker was my friend, fellow police officer, and a Major in the Marine Corps. On May 26, 2005, exactly 11 years ago to the day, Rick was killed by a rocket-propelled grenade explosion while conducting combat operations in Hadithah, Iraq. He was assigned to the Marine Force Reserve’s 3rd Civil Affairs Group in Camp Pendleton, California. During Operation Iraqi Freedom his unit was attached to the II Marine Expeditionary.

Rick enjoyed surfing, running marathons and working with underprivileged kids. 

As a police officer, Rick worked as a Police Activities League Officer and was a member of the SWAT team.

Today, we work out in honor of Rick. Thank you.

-Greg Smiley

Fitness – Strength – Community


400 M. Run

10 Walking High Knee Holds

10 Walking Flamingo’s

10 Walking Lunges

10 Inch Worms

10 Side Lunges


Hip Mobility



3 x 1 Legless + 1 Regular Rope Climb.

Pair With:

3 x 5 Push Press @ 70%

*Rest 1 Min.


3 x 2 Rope Climbs

Pair With:

3 x 5 Push Press @ 70%

*Rest 1 Min.

SCALED: 3 x 1 Rope Climb

*Take your time. Get as high as you can. Work your clamps.



4 Rounds

20 H.R. Burpees

400 M. Run

30 Sit Ups

5 Rope Climbs

*Sub. Rope Pull Ups for Climbs accordingly.


Mobilize & Stretch

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