"Marston" [HERO]
Duration: 20:00
AMRAP 20:
1 Deadlift, 405 / 285 lb
10 Toes to Bar
15 Bar-Facing Burpees
REPEAT FROM 1/10/24
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 we're aiming to complete upwards of 10 rounds (about 2:00 per round).
- Deadlifts: The barbell should be heavy but not cause you to compromise form. Loading should not exceed 80% of your 1RM deadlift.
- Toes To Bar: Should be completed in under 1:00 and in 1-2 sets each round.
- Bar-Facing Burpees: A two-foot take-off is not required, but you are required to jump over the bar (rather than step over). Both feet should be in the air at the same time. Reps should take 1:30 or less to complete.
- Target Score: 7-10 Rounds
- Stimulus: Heavy Loading
- Score: Rounds + Reps
STRATEGY
- Take a couple of breaths and get into a really good setup position before lifting the bar each round. Brace your midline well.
- It may help to break up the toes to bar from the beginning to help save the grip.
- Pace the burpees to minimize the transition time between your last burpee and your deadlift.
- 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
- Barbell Sumo Deadlift
- Sub Dumbbells or Kettlebells
- Good Mornings
- Kettlebell Sumo Deadlift
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
BAR-FACING BURPEES
- Reduce Reps
- Bar-Facing Burpees (With Step Over)
- Lateral Barbell Burpees
- Regular Burpees
- 15/12 Calorie Row, Ski, or Bike Erg
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