Overview of the Walsh Workout
The Walsh workout is named after U.S. Army First Lieutenant Travis Walsh, who was killed in Afghanistan in 2012. This workout was created in his honor and is often performed on Memorial Day. The Walsh workout is a challenging CrossFit workout that involves a combination of running, weightlifting, and gymnastics movements. It is a hero workout, which means it is designed to honor fallen military members.
Walsh Workout: Workout Description
- 800-meter run
- 15 dumbbell thrusters (50/35 lb)
- 15 burpee box jump-overs (24/20 in)
- 15 deadlifts (275/185 lb)
- 800-meter run
- 15 deadlifts (275/185 lb)
- 15 burpee box jump-overs (24/20 in)
- 15 dumbbell thrusters (50/35 lb)
- 800-meter run
The workout is scored for time, with the goal being to complete all the movements as quickly as possible.
Walsh Workout Variations and Scaling Options
- Reduce the weight of the dumbbell thrusters and deadlifts
- Reduce the height of the box for the burpee box jump-overs
- Reduce the number of repetitions for each movement
- Substitute the burpee box jump-overs with regular burpees
Tips and Strategies for the Walsh Workout
- Pace yourself during the runs to conserve energy for the weightlifting and gymnastics movements
- Break up the sets of 15 repetitions into smaller sets with short breaks in between to avoid burnout
- Use proper form during the deadlifts to avoid injury
- Use a step-up technique for the burpee box jump-overs to conserve energy
Athlete Performance in the Walsh Workout
The average time to complete the Walsh workout varies depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:
- Beginner: 40-50 minutes
- Intermediate: 30-40 minutes
- Advanced: 20-30 minutes
Conclusion
The Walsh workout is a challenging and rewarding workout that honors the sacrifice of fallen military members. It requires a lot of endurance, mental toughness, and proper form to complete safely and efficiently. With the right training and preparation, anyone can tackle this workout and achieve their fitness goals.