Liam workout

Liam Crossfit Workout

Overview of the Liam Workout

The Liam workout is named after U.S. Army Sgt. 1st Class Liam J. Nevins, who was killed in Afghanistan in 2013. The workout was first introduced in 2014 as part of the CrossFit Games. It is a hero workout, which is a type of workout created to honor fallen military members, police officers, and firefighters. The Liam workout involves a combination of running, weightlifting, and bodyweight exercises. It is a challenging workout that requires both strength and endurance.

Liam Workout: Workout Description

  • Run 800 meters
  • 100 toes-to-bars
  • 155-lb. front squats, 50 reps
  • Run 800 meters
  • 100 bar muscle-ups
  • 155-lb. front squats, 50 reps
  • Run 800 meters

The workout is scored for time, with a 25-minute time cap.

Liam Workout: Workout Variations and Scaling Options

  • Reduce the weight of the front squats
  • Reduce the number of reps for the toes-to-bars and bar muscle-ups
  • Substitute pull-ups or jumping pull-ups for the bar muscle-ups
  • Substitute sit-ups or hanging knee raises for the toes-to-bars

Tips and Strategies for the Liam Workout

  • Pace yourself during the runs to conserve energy for the other movements
  • Break up the toes-to-bars and bar muscle-ups into manageable sets to avoid burning out too quickly
  • Use a weight for the front squats that you can complete in sets of 10 or more
  • Take short breaks between movements to catch your breath and recover
  • Warm up thoroughly before starting the workout, and cool down properly afterwards to prevent injury

Athlete Performance in the Liam Workout

  • Beginner: 35-40 minutes
  • Intermediate: 25-30 minutes
  • Advanced: 20-25 minutes


The Liam workout is a challenging and rewarding workout that honors the sacrifice of a fallen hero. It requires both strength and endurance, and can be scaled to suit different levels of fitness. With proper preparation and pacing, anyone can complete this workout and feel a sense of accomplishment.