Megan workout

Megan Crossfit Workout

Overview of the Megan Workout

The Megan workout is a CrossFit Hero WOD named after U.S. Army Captain Megan M. McClung, who was killed in action in 2006. This workout was first posted on the CrossFit website in 2008 and is often performed to honor and remember fallen soldiers and first responders.

The Megan workout is a challenging workout that involves a combination of cardio and weightlifting exercises. It is a timed workout, and the goal is to complete as many rounds as possible (AMRAP) in 25 minutes.

Megan Workout: Workout Description

  • 400-meter run
  • 21 kettlebell swings (24 kg for men, 16 kg for women)
  • 21 box jumps (24-inch box for men, 20-inch box for women)
  • 15 burpees
  • 15 kettlebell swings
  • 15 box jumps
  • 9 burpees
  • 9 kettlebell swings
  • 9 box jumps

The workout is timed, and the goal is to complete as many rounds as possible in 25 minutes. The recommended weights for the kettlebell swings are 24 kg for men and 16 kg for women. The recommended box heights are 24 inches for men and 20 inches for women.

Megan Workout Variations and Scaling Options

  • Reduce the weight of the kettlebell or use a dumbbell instead.
  • Reduce the height of the box jump or step up instead of jumping.
  • Reduce the number of repetitions for each exercise.
  • Increase the rest time between rounds.

It is important to choose a scaling option that challenges you but is still safe and appropriate for your fitness level.

Tips and Strategies for the Megan Workout

  • Pace yourself during the 400-meter run to conserve energy for the other exercises.
  • Use your hips to generate power during the kettlebell swings.
  • Focus on landing softly during the box jumps to reduce the impact on your joints.
  • Take short breaks between exercises to catch your breath and recover.
  • Keep your form strict during the burpees to avoid injury.

Athlete Performance in the Megan Workout

The average number of rounds completed for the Megan workout varies depending on the athlete’s fitness level. Here are some estimated ranges:

  • Beginner: 2-4 rounds
  • Intermediate: 4-6 rounds
  • Advanced: 6-8 rounds


The Megan workout is a challenging CrossFit Hero WOD that honors the memory of a fallen soldier. It involves a combination of cardio and weightlifting exercises and is timed for 25 minutes. The workout can be scaled to accommodate different fitness levels, and there are several tips and strategies to help you complete it efficiently and safely.