FRIDAY 01/14/2022

FOR THE WEEK ACCUMULATE:

Run 1.5 Miles or Row 3000m

80 Strict Pullups (Use Band If Needed)

150 Pushups

HERO WORKOUT

“Marston”

AMRAP 20:

1 Deadlift 405/285

10 Toes to Bar

15 Bar-Facing Burpees

Background:

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

Scaling Options:

“Marston” is a very challenging Hero workout that contains just a single Deadlift per round. Significantly reduce the load so the weight feels heavy (around 90% of your 1 rep max) but not maximal.

Reduce the volume and/or required skill level for Toes-to-Bar so you can move through each round in one or two sets.

STRATEGY

- Focus on a solid setup position for each deadlift. Brace the midline and use the legs a lot.

- 1-2 sets on the toes to bar. Spend as little time resting as possible before each set.

- Find a steady pace on the burpees. The goal is just to stay moving.