McGhee workout

McGhee Crossfit Workout

Overview of the McGhee Workout

The McGhee workout is named after US Marine Corps Corporal Ryan C. McGhee, who was killed in action in 2009. This workout was first posted on the CrossFit main site in 2010, and it has since become a staple in CrossFit gyms around the world. The workout is a hero WOD, which means it is dedicated to a fallen hero and is intended to be a challenging test of fitness. The McGhee workout is a high-intensity workout that involves a combination of running and squats. It is a long workout that can take anywhere from 30 to 60 minutes to complete, depending on the athlete’s fitness level.

McGhee: Workout Description

  • 5 Deadlifts (275/185 lb)
  • 13 Push-ups
  • 9 Box jumps (24/20 in)
  • Run 400 meters

The workout is scored by the total number of rounds completed in 30 minutes. The recommended weight for the deadlift is 275 pounds for men and 185 pounds for women. The push-ups are performed with the chest touching the ground at the bottom and full extension of the arms at the top. The box jumps are performed with a full extension of the hips at the top of the box.

McGhee Variations and Scaling Options

  • Reduce the weight of the deadlift
  • Perform push-ups from the knees
  • Reduce the height of the box jump
  • Reduce the number of rounds or the time cap

Tips and Strategies for the McGhee Workout

  • Pace yourself from the beginning and try to maintain a consistent pace throughout the workout.
  • Break up the push-ups and box jumps into manageable sets to avoid burnout.
  • Focus on maintaining good form throughout the workout to avoid injury.
  • Use a weightlifting belt to support your lower back during the deadlifts.
  • Wear comfortable and supportive shoes for the running portion of the workout.

Athlete Performance in the McGhee Workout

  • Beginner: 20-25 rounds
  • Intermediate: 25-30 rounds
  • Advanced: 30+ rounds


The McGhee workout is a challenging and intense workout that is designed to test your mental and physical toughness. It is a great workout for building strength, endurance, and mental resilience. If you are new to CrossFit or have any health concerns, be sure to consult with a trainer before attempting this workout.