Overview of the Marco Workout
The Marco workout is a CrossFit workout named after U.S. Marine Cpl. Marco A. Ramos, who was killed in action in Afghanistan in 2010. This workout was created in his honor and is often done on Memorial Day. The Marco workout is a high-intensity workout that involves a combination of cardio and weightlifting exercises. It is a challenging workout that requires a high level of fitness and endurance.
Marco Workout: Workout Description
The Marco workout consists of the following movements, performed in order:
- 1-mile run
- 21 kettlebell swings (24/16 kg)
- 15 pull-ups
- 800-meter run
- 21 kettlebell swings (24/16 kg)
- 15 pull-ups
- 400-meter run
- 21 kettlebell swings (24/16 kg)
- 15 pull-ups
The workout is timed, and the goal is to complete all the movements as fast as possible. The recommended weights for the kettlebell swings are 24 kg for men and 16 kg for women.
Marco Workout Variations and Scaling Options
The Marco workout is a challenging workout that requires a high level of fitness. 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 kettlebell
- Use a resistance band for pull-ups
- Reduce the number of repetitions for pull-ups
These scaling options can help beginners or those who are not yet able to perform the workout as prescribed.
Tips and Strategies for Marco Workout
Here are some tips for completing the Marco workout efficiently and safely:
- Pace yourself during the runs to conserve energy for the kettlebell swings and pull-ups.
- Break up the kettlebell swings and pull-ups into manageable sets to avoid burning out too quickly.
- Use proper form during the kettlebell swings and pull-ups to avoid injury.
- Take short breaks between sets to catch your breath and recover.
Athlete Performance in the Marco Workout
The average time to complete the Marco workout varies depending on the level of the athlete. Here are some average times for different levels of athletes:
- Beginner: 30-40 minutes
- Intermediate: 20-30 minutes
- Advanced: 15-20 minutes
Conclusion
The Marco workout is a challenging and intense workout that requires a high level of fitness and endurance. It is a great way to honor the memory of U.S. Marine Cpl. Marco A. Ramos and to challenge yourself physically and mentally. With the right training and preparation, anyone can complete this workout and achieve their fitness goals.