Overview of the Morrison Workout
The Morrison workout is named after U.S. Army Ranger Specialist Claymore Morrison, who was killed in action in 2010. This workout was first posted on the CrossFit main site in 2011, and it has since become a popular benchmark workout in the CrossFit community. The Morrison workout is a hero workout, which means it is dedicated to a fallen hero and is intended to be a tribute to their sacrifice.
The Morrison workout is a long and grueling workout that involves a combination of bodyweight movements, weightlifting, and running. It is a high-intensity workout that is designed to test an athlete’s strength, endurance, and mental toughness. The workout is typically done for time, and the goal is to complete it as quickly as possible.
Morrison: Workout Description
- 50-40-30-20-10 reps of:
- Wall ball shots (20/14 lb)
- Box jumps (24/20 in)
- Kettlebell swings (53/35 lb)
- 800-meter run after each round
The workout is done for time, and the clock stops when the athlete completes the final 800-meter run. The recommended weights for the workout are 20/14 lb for the wall ball shots, 24/20 in for the box jumps, and 53/35 lb for the kettlebell swings.
Morrison: Workout Variations and Scaling Options
The Morrison workout is a very challenging workout, and not everyone will be able to do it as prescribed. Here are some common scaling options for those who need them:
- Reduce the weight of the wall ball, box, or kettlebell
- Reduce the height of the box
- Reduce the number of reps for each movement
- Reduce the distance of the run
Athletes should choose a scaling option that allows them to maintain good form and technique throughout the workout.
Tips and Strategies for Morrison
- Pace yourself: The Morrison workout is a long workout, and athletes should pace themselves to avoid burning out too quickly.
- Break up the reps: Breaking up the reps into smaller sets can help athletes maintain a steady pace throughout the workout.
- Focus on form: Good form and technique are essential for completing the workout safely and efficiently.
- Stay hydrated: The Morrison workout is a high-intensity workout, and athletes should make sure to stay hydrated throughout the workout.
Athlete Performance in Morrison
The Morrison workout is a challenging workout, and the average times for different levels of athletes can vary widely. Here are some average times for the Morrison workout:
- Beginner: 45-60 minutes
- Intermediate: 35-45 minutes
- Advanced: 25-35 minutes
The Morrison workout is a challenging and intense workout that is designed to test an athlete’s strength, endurance, and mental toughness. It is a tribute to a fallen hero and is a reminder of the sacrifices made by our military men and women. Athletes who are up for the challenge should give the Morrison workout a try and see how they stack up against the clock.