Manion workout

Manion Crossfit Workout

Brief Overview of the Manion Workout

The Manion workout is named after First Lieutenant Travis Manion, a US Marine who was killed in Iraq in 2007. The workout is a hero workout, which means it is dedicated to a fallen hero. The Manion workout is a CrossFit benchmark workout that involves two movements: a 400-meter run and 29 back squats. The weight of the back squats is 135 pounds for men and 95 pounds for women. The workout is done for seven rounds, and the goal is to complete it as fast as possible. The Manion workout is a challenging workout that requires both strength and endurance.

Manion Workout: Workout Description

The Manion workout consists of the following movements, weights, and repetitions:

  • 400-meter run
  • 29 back squats at 135 pounds for men and 95 pounds for women

The workout is done for seven rounds, with the goal of completing it as fast as possible. The workout is timed, and the score is the total time it takes to complete all seven rounds.

Manion Workout: Workout Variations and Scaling Options

The Manion workout is a challenging workout that requires both strength and endurance. Not everyone who tries this workout will be able to do it as prescribed. Here are some common scaling options for those who need them:

  • Reduce the weight of the back squats
  • Reduce the number of rounds
  • Reduce the number of back squats per round
  • Reduce the distance of the run

It is important to choose a scaling option that challenges you but is still doable. The goal is to complete the workout with good form and without injury.

Manion Workout: Tips and Strategies

Here are some tips and strategies for completing the Manion workout efficiently and safely:

  • Pace yourself: The Manion workout is a long workout, so it is important to pace yourself. Don’t go too hard in the first few rounds, or you will burn out.
  • Break up the back squats: The back squats can be challenging, so it is a good idea to break them up into smaller sets. For example, you could do three sets of 10 reps or five sets of six reps.
  • Focus on form: It is important to maintain good form throughout the workout. This will help you avoid injury and fatigue.
  • Warm-up and cool-down: The Manion workout is a demanding workout, so it is important to warm up properly before starting and cool down properly after finishing. A good warm-up could include some light cardio and stretching, while a good cool-down could include some foam rolling and stretching.

Manion Workout: Athlete Performance

The Manion workout is a challenging workout that requires both strength and endurance. Here are some average times for different levels of athletes:

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

It is important to remember that everyone is different, and these times are just averages. The goal is to complete the workout as fast as possible while maintaining good form.

Manion Workout: Conclusion

The Manion workout is a challenging workout that requires both strength and endurance. It is named after First Lieutenant Travis Manion, a US Marine who was killed in Iraq in 2007. The workout consists of a 400-meter run and 29 back squats, done for seven rounds. The goal is to complete the workout as fast as possible while maintaining good form. It is important to pace yourself, break up the back squats, focus on form, and warm up and cool down properly. The workout can be scaled for different levels of athletes, and the goal is to complete it with good form and without injury.