Cameron workout

Cameron Crossfit Workout

Overview of the Cameron Workout

The Cameron workout is named after U.S. Marine Corps Captain Matthew “Nukes” Manoukian, who was killed in Afghanistan on August 10, 2012. This workout was created in his honor and is often performed by CrossFit athletes to pay tribute to his sacrifice. The Cameron workout is a hero workout, which means it is a challenging workout that honors a fallen hero.

Cameron Workout: Workout Description

  • 50 walking lunges
  • 25 chest-to-bar pull-ups
  • 50 box jumps (24/20 inches)
  • 25 triple-unders
  • 50 back extensions
  • 25 ring dips
  • 50 knees-to-elbows
  • 25 wall-ball shots (20/14 pounds)
  • 50 sit-ups

The recommended weights for the wall-ball shots and box jumps are 20/14 pounds and 24/20 inches, respectively. The workout is performed for time, and the recommended time cap is 50 minutes.

Cameron Workout: Workout Variations/Scaling Options

  • Reduce the number of reps for each movement
  • Use a lighter weight for the wall-ball shots and box jumps
  • Use a band for the pull-ups and dips
  • Substitute regular jump rope for the triple-unders

Tips and Strategies

  • Break up the movements into manageable sets
  • Pace yourself throughout the workout
  • Focus on proper form and technique
  • Take short breaks between sets to catch your breath
  • Use a weight that allows you to maintain good form throughout the workout

Athlete Performance

The Cameron workout is a challenging workout that requires a high level of fitness. Here are some average times for different levels of athletes:

  • Beginner: 45-60 minutes
  • Intermediate: 35-45 minutes
  • Advanced: 25-35 minutes


The Cameron workout is a challenging and rewarding workout that honors the sacrifice of U.S. Marine Corps Captain Matthew “Nukes” Manoukian. It is a high-intensity workout that tests an athlete’s strength, endurance, and mental toughness. With proper scaling and technique, athletes of all levels can complete this workout and pay tribute to a fallen hero.