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WOD


Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

“Marston” (AMRAP – Rounds and Reps)

“Marston”

20 AMRAP

1 Deadlift

10 Toes-to-Bar

15 Bar Facing Burpees

RX+-315/220#

RX-185/155#

50-59-155/135#, Hangin Knee Raises

60+-155/105#, Sit Ups

Basics-10 AMRAP – 5 Light DL, 10 Sit Ups5 Burpees
DESCRIPTION

The rep scheme (1-10-15) honors the date of Blake’s passing, which is tomorrow

DEADLIFTS

The original weight in “Marston” is a very heavy 405/285

We have reduced this weight to a load that is still heavy, but manageable for a class setting

Dropping weight also makes more plates available for bigger classes

This should feel heavy off the ground for athletes, but still allow for good technique

TOES TO BAR

Choose a variation that you can complete within 1-3 very quick sets