Iron Grip CrossFit – CrossFit
“Marston” is a Hero WOD, as it commonly referred to, which means this workout is meant to be done in memory of him. Especially with Hero workouts like this, it is very tempting to try and Rx because we want to honor him by completing it as prescribed. However, that is the complete opposite of the point. Do not be afraid to scale that heavy deadlift to something that is scary to you, but you can still complete without compromising technique. 1 deadlift doesn’t seem like a lot. But after 20 minutes, you’d be surprised.
“Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing
“Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH 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.”
Metcon
Fitness
F: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift (225/155)
10 Toes to Bar
15 Lateral Barbell Burpees
Performance
P: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift (275/175)
10 Toes to Bar
15 Lateral Barbell Burpees
Open
O: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees