Overview of the Manuel Workout
The Manuel workout is named after U.S. Marine Lance Corporal Manuel A. Estrada, who died in Iraq in 2007. This workout was created in his honor and is often done on Memorial Day. The Manuel workout is a hero workout, which is a type of CrossFit workout that honors fallen military members, firefighters, and police officers. The Manuel workout involves a combination of running, rope climbs, and squats. It is a challenging workout that requires a high level of fitness.
Manuel Workout Description
- Run 400 meters
- 2 rope climbs (15 ft)
- 20 squats
- Run 400 meters
- 4 rope climbs (15 ft)
- 40 squats
- Run 400 meters
- 6 rope climbs (15 ft)
- 60 squats
- Run 400 meters
- 8 rope climbs (15 ft)
- 80 squats
- Run 400 meters
- 10 rope climbs (15 ft)
- 100 squats
The recommended weight for this workout is bodyweight for the squats. The workout is not timed, but it is recommended to complete it as fast as possible.
Manuel Workout Variations and Scaling Options
The Manuel workout variations and scaling options are as follows:
- Reduce the number of rope climbs
- Use a lower rope climb height
- Reduce the number of squats
- Use a lighter weight for the squats
- Reduce the distance of the run
Manuel Workout Tips and Strategies
Here are some tips for completing the Manuel workout efficiently and safely:
- Pace yourself during the workout to avoid burning out early.
- Use your legs to climb the rope, not your arms.
- Use your hips to generate power during the squats.
- Take breaks as needed, but try to keep them short.
- Use a consistent breathing pattern throughout the workout.
- Warm up properly before starting the workout to prevent injury.
Manuel Athlete Performance
The Manuel 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: 30-45 minutes
- Advanced: 20-30 minutes
Conclusion
The Manuel workout is a challenging hero workout that honors fallen military members. It involves a combination of running, rope climbs, and squats. This workout requires a high level of fitness, but it can be scaled for those who need it. By following the tips and strategies provided, athletes can complete the Manuel workout efficiently and safely.