Wednesday, February 14th

METCON:

“Marston”

20 Minute AMRAP:

1 Deadlift (315/205)

10 Toes to Bar

15 Bar Facing Burpees

“Marston” is a Hero workout. "Marston" was a fallen Navy SEAL from Team 6 passing away on 1/10/15.  This workout was created by his fellow teammates. The weight on the barbell should be heavy for a deadlift, but not max effort. This should be a load that athletes could complete 5 touch and go repetitions when fresh.

Slow is smooth and smooth is fast. With a longer workout and a heavy barbell, controlled is better than aggressive. Athletes should approach this how they would see themselves doing so 12 minutes in. That will likely be 2-3 quick sets of toes to bar and methodical, breathing burpees. Dialing in the pace on those two movement sets them up to approach the barbell in a state in which they can safely lift it off the ground. If they finish their first round in two minutes and finish with ten rounds, they most likely kept an appropriate speed throughout.