“Mr. Joshua”

CrossFit Hero WOD

  • 5 Rounds for Time
  • 400 meter Run
  • 30 GHD Sit-Ups
  • 15 Deadlifts (250/165 lb)


Five rounds for time of:
Run 400 meters
24 GHD sit-ups
12 deadlifts
♀ 165 lb. ♂ 250 lb.

Beginner (A)
Five rounds for time of:
Run 400 meters
30 AbMat sit-ups
12 deadlifts
♀ 115 lb. ♂ 165 lb.

Beginner (B)
Five rounds for time of:
Run 250 meters
20 AbMat sit-ups
10 deadlifts
♀ 80 lb. ♂ 115 lb.

namesake photo
Background: "Mr. Joshua" is a CrossFit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan.

He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

This Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, October 10, 2008 (081010).

Intended Stimulus: This is grunt work at its best. A violent and aggressive hip flexion, combined with a heavy and slow hip extension, with running in between them to taper off the fatigued midline. This means the complementary muscles of your trunk/core will be hit pretty hard, and the run will be your oasis. This is a long effort, for sure. However, nothing should stop you from moving for very long. Everything should be manageable. Aim your scaling so that this takes you around 25 minutes. Choose a distance for the run that you feel confident you can complete under 2:30 at a recovery pace. If you have never done GHD sit-ups this is NOT the context in which to try them, AbMat sit-ups will do just fine. If you have trained GHD sit-ups before but 150 is a number you have never done in a single workout, scale the number down. This is a powerful movement that will get you pretty sore, and we have next week to train, so keep that in mind. The weight on the deadlifts should be something you could cycle with at most two breaks per round with very little rest. The objective is that this workout does not become a super long grind. We want it right on that 20-25 mark. That's the sweet spot. (source: Juan Acevedo)
Movements : Deadlift, GHD Sit-Up, Run
Equipment : Barbell, GHD Machine
Scoring : For Time
Category : The Heroes
Dates : August 30
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