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“Allan Morrow”

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Out Foundation Memorial WOD

400 7
  • For Time
  • 1 mile Run
  • 4 Burpee Muscle-Ups
  • 19 Jumping Lunges
  • 94 Sit-Ups
  • Wear a Weight Vest (20/14 lb)

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“).

Score is the time on the clock when the last Sit-Up is completed.

Movement Standards

Jumping Lunge: This is a variation of the standard Lunge wherein athlete will jump at full extension.

Scaling Options

For Time
1 mile Run
4 Burpee Ring Rows
19 Jumping Lunges
94 Crunches


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namesake photo

Background: This workout is dedicated to Allan Morrow who was the first Board President of the Stonewall Foundation and he was on the Board of GMHC (Gay Men’s Health Crisis). He was 53 when he passed from complications arising from AIDS.⁠ His obituary in the New York Times was published on January 4, 1994.

He was a supporter of many causes, among them the fight against anti-Semitism and efforts favoring AIDS research and opposing homophobia. He also supported charities aiding early childhood education and was a benefactor of the Long Island Jewish Medical Center. ⁠

He attended the University of Pennsylvania and New York University. He was on the board of the Burden Center for the Aging, the Lenox Hill Neighborhood Association, and the Lambda Legal Defense and Education Fund. ⁠

The Allan Morrow Vision Award is offered every year for Board Excellence, it is designed to recognize an organization that shows how the board’s collective efforts can increase the effectiveness of their mission⁠.

The workout was designed by The Out Foundation @out.fdn (formerly know as Out Athletics) for the OUTMemorial fundraising campaign for LGBTQ+ veterans and service members.

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