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“MLK”

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Main Gate CrossFit Memorial WOD

4.0K 63
  • For Time (with a Partner)
  • Buy-In:
  • 15 Burpees Over Partner
  • Then, 2 Rounds of:
  • 19 Snatches (95/65 lb)
  • 29 calorie Ski Erg
  • Then, 2 Rounds of:
  • 19 Thrusters (95/65 lb)
  • 55 calorie Assault Air Bike
  • Then, 2 Rounds of:
  • 19 Clean-and-Jerks (135/95 lb)
  • 63 calorie Row
  • Then, 2 Rounds of:
  • 19 Deadlifts (135/95 lb)
  • 86 Double-Unders
  • Finally, 2 Rounds of:
  • 35 Push-Ups
  • 39 Sit-Ups

With a running clock, as fast as possible complete the prescribed work.

Score is the time on the clock when the last round of the Sit-Ups is completed.


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Background: This “MLK” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme in this workout is as follows:
– 15 burpees for being 15 years old when he started college
– 19 snatches and 29 calorie ski erg for the year 1929 when he was born
– 19 thrusters and 55 calorie assault airbike for the year 1955 when the Montgomery bus boycott happened
– 19 clean-and-jerks and 63 calorie row for the year 1963 when he gave his ‘I Have a Dream’ speech
– 19 deadlifts and 86 double-unders for the year 1986 when the first MLK Day was celebrated
– 35 push-ups for winning the Nobel prize at the age of 35
– 39 sit-ups for his assassination at the age of 39 on April 4, 1968

This particular MLK WOD was first posted by Main Gate CrossFit @maingatecrossfit (Corpus Christi, Texas, USA) on January 19, 2020.

See also: More MLK WODs

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