Marston workout

Marston Crossfit Workout

Overview of Marston Workout

The Marston workout is named after Marine Corps Staff Sergeant Daniel “Danny” Lee Marston, who died in 2010 while serving in Afghanistan. This workout was created in his honor and is a hero workout. Hero workouts are named after fallen military and first responders to honor their sacrifice. The Marston workout is a challenging workout that requires a high level of strength and endurance. It is not a workout for beginners.

Marston Workout: Workout Description

The Marston workout consists of the following movements:

  • 1 Deadlift (405/285 lb)
  • 10 Toes-to-Bar
  • 15 Bar Facing Burpees

The workout is performed as many rounds as possible (AMRAP) in 20 minutes. The deadlift weight is heavy, and the toes-to-bar and bar facing burpees require a lot of energy. The workout is scored by the number of rounds completed.

Marston Workout: Workout Variations and Scaling Options

The Marston workout is a challenging workout that requires a high level of strength and endurance. Not everyone will be able to perform the workout as prescribed. Here are some common scaling options:

  • Reduce the weight of the deadlift.
  • Scale the toes-to-bar to hanging knee raises or sit-ups.
  • Scale the bar facing burpees to regular burpees.

Marston Workout: Tips and Strategies

The Marston workout is a long and challenging workout that requires a lot of energy. Here are some tips to help you complete the workout efficiently and safely:

  • Pace yourself. The workout is 20 minutes long, so don’t go all out in the first few rounds.
  • Break up the toes-to-bar and burpees into manageable sets.
  • Take short breaks between sets to catch your breath.
  • Focus on good form for the deadlifts to avoid injury.

Marston Workout: Athlete Performance

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

  • Beginner: 5-7 rounds
  • Intermediate: 8-10 rounds
  • Advanced: 11+ rounds

Marston Workout: Conclusion

The Marston workout is a challenging workout that requires a high level of strength and endurance. It is a hero workout that honors the sacrifice of Marine Corps Staff Sergeant Daniel “Danny” Lee Marston. If you are an experienced CrossFit athlete looking for a challenge, give this workout a try. Remember to scale the workout if needed and focus on good form to avoid injury.