“The Dude”

3 Rounds:

200M  “Bucket” Carry (70/45#)*

12x Burpees

58x Air Squats

800M Run

Cash Out: 1x Pull Up

*Odd Object Carry (sandbag, stone, heavy slam ball, etc.) in front of the body.


“The Dude” is a memorial WOD dedicated to Angelo “Owen” Egizio, 54, who died tragically Tuesday, March 20, 2012, in St. Joseph, Mich., after a motorcycle accident.

He was born Jan. 23, 1958, in Joliet, Ill. He went on to serve seven years in the Marine Corps, being honorably discharged as a lance corporal. Owen was a former Golden Gloves boxer who loved to ski and was very into obstacle races such as Tough Mudders and physical fitness. At the time of his death Owen was training to compete in a triathlon.

The rep scheme is designed as follows: 3 rounds = 3 siblings; 3 rounds * 800m = total days served; 12 = Year of death; 58 would have been his age the year the workout was created (2017); 1 pull up is to motivate his daughter to get her first pull up.