Miron workout

Miron Crossfit Workout

Overview of the Miron Workout

The Miron workout is a CrossFit workout named after a fallen soldier, Miron Garcia. It is a hero workout, which is a type of CrossFit workout that honors fallen soldiers, police officers, and firefighters. The Miron workout is a challenging workout that involves a combination of cardio and strength exercises. It is typically done in a group setting and is often used in CrossFit competitions.

Miron Workout: Workout Description

The Miron workout consists of the following movements, in order:

  • 800-meter run
  • 23 back squats (185/135 lb)
  • 13 deadlifts (275/185 lb)
  • 23 kettlebell swings (24/16 kg)
  • 13 strict pull-ups
  • 23 box jumps (24/20 in)
  • 13 push jerks (135/95 lb)
  • 23 double unders
  • 13 burpees
  • 400-meter run

The workout is timed, and the goal is to complete all the movements as quickly as possible. The recommended weights for the barbell movements are 185/135 lb for back squats, 275/185 lb for deadlifts, and 135/95 lb for push jerks. The recommended weight for the kettlebell swings is 24/16 kg, and the recommended box height for box jumps is 24/20 in.

Miron Workout: Variations and Scaling Options

The Miron workout is a challenging workout that may not be suitable for everyone. Here are some common scaling options for those who need them:

  • Reduce the weight for the barbell movements
  • Use a lighter kettlebell for the kettlebell swings
  • Use a lower box for the box jumps
  • Use a resistance band for the strict pull-ups
  • Do single unders instead of double unders

It is important to choose a scaling option that is appropriate for your fitness level and ability.

Miron Workout: Tips and Strategies

Here are some tips for completing the Miron workout efficiently and safely:

  • Pace yourself during the 800-meter runs to conserve energy for the other movements
  • Break up the barbell movements into smaller sets to avoid fatigue
  • Use a hook grip for the kettlebell swings to maintain a secure grip
  • Use a step-up instead of a jump for the box jumps to conserve energy
  • Take short breaks between movements to catch your breath and recover

Miron Workout: Athlete Performance

The Miron workout is a challenging workout that requires a high level of fitness. Here are some average times for different levels of athletes:

  • Beginner: 35-45 minutes
  • Intermediate: 25-35 minutes
  • Advanced: 20-25 minutes


The Miron workout is a challenging CrossFit workout that honors a fallen soldier. It involves a combination of cardio and strength exercises and is timed. The workout can be scaled to suit different fitness levels and abilities. With the right tips and strategies, anyone can complete the Miron workout efficiently and safely.