2024-01-10

Mindset

Fixing Problems

"Marston"20 min

AMRAP 20:
1 Deadlift 405 / 285 lb
10 Toes to Bar
15 Bar-Facing Burpees

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

Stimulus

Overview: Pacing will be an important factor in today's hero workout. Let's be mindful of this right from the start as athletes will be aiming to complete upwards of 10 rounds (about 2:00 per round).
Deadlifts: The barbell should be heavy but should not cause the athlete to compromise their form. Loading should not exceed 85% of your 1RM deadlift.
Toes To Bar: Should be completed in 1-2 sets each round.
Bar-Facing Burpees: Athletes should jump over the bar. Reps should take 1:30 or less to complete.
Score: Total Rounds + Reps.

Strategy

Aim for 1-2 sets on the toes to bar.
Pace the burpees to minimize the transition time between your last burpee and your deadlift.
Take a couple breaths and get into a really good setup position before lifting the bar each round.
Remember that slow is smooth and smooth is fast. This is a long workout. It is better to be more conservative with your pacing than you want to be in this workout.

Substitutions

DEADLIFT

Reduce Loading
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift

TOES TO BAR

Reduce Reps
Toes To As High As Possible
Knees To Chest
Sit-Ups
V-Ups

BAR-FACING BURPEES

Reduce Reps
Bar-Facing Burpees (With Step Over)
Lateral Barbell Burpees
Regular Burpees
15/12 Calories On Any Machine

Movement prep

1 Deadlift (Light)
4 Toes to Bar
4 Bar-Facing Burpees

1 Deadlift (Moderate)
3 Toes to Bar
3 Bar-Facing Burpees

1 Deadlift (Workout Weight)
2 Toes to Bar
2 Bar-Facing Burpees