Mr. Joshua workout

Mr. Joshua Crossfit Workout

Overview of Mr. Joshua Workout

Mr. Joshua: Workout named after Joshua Harris, a Navy SEAL who was killed in action in Afghanistan in 2008. This workout was created in his honor and is known for its high level of difficulty. Mr. Joshua has been used in CrossFit competitions, including the CrossFit Games, and is a popular workout among CrossFit enthusiasts. This workout involves a combination of bodyweight movements and weightlifting exercises, and it is designed to challenge both strength and endurance.

Mr. Joshua: Workout Description

  • 400-meter run
  • 30 GHD sit-ups
  • 15 deadlifts (250/175 lb)
  • 30 box jumps (30/24 in)
  • 15 burpees
  • 30 wall balls (20/14 lb)
  • 3 rope climbs (15 ft)

The workout is for time, meaning that the goal is to complete all the movements as quickly as possible. The recommended weights for the deadlifts and wall balls are 250/175 lb and 20/14 lb, respectively. The box jumps should be performed on a 30/24 in box, and the rope climbs should be 15 ft.

Mr. Joshua Variations and Scaling Options

  • Reduce the weight for the deadlifts and wall balls
  • Use a lower box for the box jumps
  • Substitute regular sit-ups for GHD sit-ups
  • Use a modified rope climb or substitute pull-ups

Tips and Strategies for Mr. Joshua

  • Pace yourself during the 400-meter run to conserve energy for the rest of the workout.
  • Break up the GHD sit-ups and deadlifts into manageable sets to avoid burnout.
  • Use a steady pace for the box jumps and burpees to avoid fatigue.
  • Take short breaks between movements to catch your breath and recover.
  • Use a legless rope climb variation to save energy.

Athlete Performance in Mr. Joshua

The average time to complete the Mr. Joshua workout varies depending on the athlete’s level of fitness. Here are some average times for different levels:

  • Beginner: 30-40 minutes
  • Intermediate: 20-30 minutes
  • Advanced: 15-20 minutes


The Mr. Joshua workout is a challenging CrossFit workout that honors the memory of a fallen Navy SEAL. It involves a combination of bodyweight movements and weightlifting exercises and is designed to challenge both strength and endurance. While it may be difficult, the benefits of completing this workout include improved fitness, increased strength, and a sense of accomplishment. Remember to scale the workout as needed and use proper form to avoid injury.