F3 Greenwood

Bert WOD – IPC 2025 – Week 4

Congratulations, you made it. It’s finally week 4 of IronPax 2025. We hope that you have enjoyed honoring those who served and lost their lives for our great country. We hope that for regions that don’t have RED workouts, that maybe you start a AO dedicated to RED WODs every week, like we do here at Greenwood. Or maybe, if you have the Q, you search for one and use that as a reminder to your PAX to not take our freedoms for granted. Because, we have freedom today, because of the many men and women who gave themselves for our country and for that we are grateful.

Before I get into this week’s workout, let me say, thank you to the PAX of F3Nation. It has been an awesome year of IronPax. As of the filming of this video, the weekly submission count has greatly surpassed previous year’s. So, thank you. TClaps to all you who got out in the gloom every week and pushed through the suck. TClaps to the proctors. TClaps to those who got out there, even if they had to modify due to injury or other constraints. You challenged yourself and you succeeded. TClaps to F3Cleveland for the beauty that they delivered to the nation with 8 Track in Week 2. Lastly, TClaps to Dark Helmet for his continued support of Iron Pax.

Be on the lookout for the final results to be released shortly after the completion of week 4. We will announce the regional winner and all of the individual winners of IronPax 2025.

Submit your score at https://f3greenwood.org/ipc-submit-score. You can complete the workout as many times as you would like, but the last score submitted will be the one used in calculating your place in the standings. Also, the scoring window will stay open for the entirety of the Iron Pax Challenge but to be considered for the weekly competition, you must complete the workout and submit your score by midnight the Sunday following the release of the workout. Please remember to submit your score in THE HH:MM:SS format. If you modify the workout in any way, please indicate that when you submit your score.

Once again, modifications will be provided so all men can participate. There is nothing wrong with modifying the work. It’s You vs You. Keep pushing yourself. Making yourself better.

Okay, enough of that. Here’s week 4. One of our PAX loves this workout for some reason and we have yet to figure out why. We are all actually concerned for his health and well-being. So, in light of that, for week 4, we bring you…..the Bert WOD.

Background: The Bert WOD is dedicated to U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, who died on Jan. 5, 2006, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.”

Bert WOD

  • Format
    • For time workout
  • Equipment
    • Standard coupon
    • Timer
    • 100-yard field
    • Cones to mark 5 yards, 10 yards, 15 yards, and 20 yards

The Thang

START THE CLOCK

  • 50 burpees
  • 5-yard murder bunny, mosey 95 yards and back 95 yards to your block, reverse murder bunny for 5 yards back to start
  • 100 merkins
  • 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
  • 150 lunges (easy way)
  • 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
  • 200 air squats
  • 20-yard murder bunny, mosey 80 yards and back to your block, reverse murder bunny for 20 yards
  • 150 lunges (easy way)
  • 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
  • 100 merkins
  • 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
  • 50 burpees

STOP YOUR CLOCK

Modifications

  • Overall
    • Reduce distance of run
    • Reduce rep count
  • Exercise Modifications
    • Burpees
      • Flying Squirrels
    • Merkins
      • Merkins on your knees
    • Lunges
      • Mini-lunges
    • Squats
      • Mini-squats
      • Monkey Humpers

There you have it, the Bert WOD IronPax style. You knew we had to throw in murder bunnies one more time. They are a crowd favorite. Hey, the last week is traditionally always the hardest, and there’s not better way to go out then with Bert. 

So, keep having fun with it. Keep accelerating in your life. Keep pushing yourself an challenging yourself to do more than you thought you could do. This closes the book on Iron Pax 2025. Once again, thank you for your support of Iron Pax. We only enjoy it because of how much you guys enjoy it. See you next September.