CrossFit Rife Hero WOD
- AMRAP in 20 minutes
- 1 Deadlift (405/285 lb)
- 10 Toes-to-Bar
- 15 Bar Facing Burpees
On a 20-minute clock, complete as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written: 1 Deadlift, followed by 10 Toes-to-Bar, followed by 15 Bar Facing Burpees.
Score is the total number of rounds and repetitions completed before the 20-minute clock stops.
Bar Facing Burpees: The Burpee must be performed perpendicular to and facing the barbell. Your head must be behind the barbell. Your chest and thighs must touch the ground at the bottom. From this position, you can jump or step to your feet. Jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted.
Tips and Strategy
Spend 30+ minutes warming up for this very heavy Hero WOD. During your warm-up, build up to a 1 rep heavy deadlift. Use 90% of your 1 rep for the workout.
If needed, break the Toes-to-Bar into a couple of sets (5+5 or 6+4) to avoid grip failure–you’ll need a strong grip to lift that heavy single Deadlift.
The Deadlifts in “Marston” should feel very heavy. The Toes-to-Bar should exhaust your lats, abs, and grip. And the 15 Bar Facing Burpees, if done at the right speed, should be the most difficult part of this WOD. This is a triplet (a WOD with 3 movements) that feels more like a couplet (a WOD with 2 movements)–and the fewer movements there are, the fewer places there are to hide.
At the end of “Marston” you’ll feel mentally fatigued (you’ll have faced a near-maximal deadlift several times during those 20 minutes), and physically exhausted (you’ll be in the ballpark of 100+ Bar Facing Burpees by the end of the WOD).
“Marston” is a very challenging Hero WOD that contains just a single Deadlift per round—the weight of which is well beyond many athletes’ one-rep max Deadlift weight. 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 (see: Toes-to-Bar Scaling) so you can move through each round in one or two sets.
20 Minute AMRAP
1 Deadlift (225/155 lb)
15 Bar Facing Burpees
20 Minute AMRAP
1 Deadlift (135/95 lb)
10 Hanging Knee Raises
About the wod
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.
The “Marston” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, September 27, 2016 (160927). Blake was a member at CrossFit Rife @crossfitrife (Virginia Beach, VA, USA).
See also: More Deadlift WODs