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“Marley”

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Hyrox Workout of the Week

1.6K 76
  • For Time
  • Part A
  • 5 Rounds of:
  • 10 Bench Presses
  • 10 Deadlifts
  • 10 Back Squats
  • Part B
  • 10 Rounds of:
  • 500 meter Run (75% max effort)
  • Rest 3 minutes

With a running clock, as fast as possible perform the prescribed work. In Part A, athlete will perform 5 rounds of 10 Bench Presses, 10 Deadlifts, and 10 Back Squats. For Part B, Run 500 meters for 10 rounds at 75% max effort and 3-minute rest in between rounds.

Score is the time on the clock when the workout is completed.

Intended Stimulus

Pick a weight that allows you to complete 10 unbroken reps of each exercise with good form. There should be little to no rest between transitions.

Part B consists of 10 running intervals, each 500m long at an intensity of approx. 75%. Try to find a pace that you can maintain for 10 rounds.

Scaling Options

You can scale MARLEY by decreasing part a) from 5 to 3 rounds and part b) from 10 to 5 rounds.


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namesake photo

Background: This workout was designed by Hyrox @hyroxworld and posted as one of their “Workouts of the Week.”

Hyrox bills itself as a worldwide fitness competition for everybody and holds an annual “championship of fitness” event with participants from around the world.

Source: hyrox.com
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