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DESCRIPTION

STRUCTURE: On April 29, 2007, experienced Iraq war veteran from the 1st Recon Battalion, 1stLt Travis Manion, and his fellow Marines were ambushed while searching a suspected insurgent house in the Al Anbar province of Iraq. As he led the counterattack against the enemy forces, Travis was fatally wounded by an enemy sniper while aiding and drawing fire away from his wounded teammates. His courageous acts allowed every member of his patrol to survive.

For his actions, Travis was awarded the Silver Star and Bronze Star with Valor. His legacy continues to grow through the work of TMF, inspiring people to make an impact by serving others.

In a Team of 2, athletes will complete 7 Rounds of 400 Meter Run as a team and 29 Back Squats partitioned however between teammates.

STIMULUS: “MANION” is a Grind

STRATEGY: Athletes should be able to complete 400 Meter Runs in under 2:15 during the workout

SCALING: Athletes can reduce the Run distance if needed and the Back Squat weight.

SCORING: Time it takes teams to complete the workout. We will cap the workout at 35 Minutes.

EFFICIENCY TIPS

-Athletes should use the Run to let legs shake out and breathe

-Remind athletes to take their time on Back Squat Set Up!

WOD

PARTNER VERSION

Manion (Time)

7 Rounds for time:

Run 400m

29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Subs

500m Row or 1000m Bike

RX+-135/95#

RX -105/75#

50-59-95/65#

60+ 75/55#

Basics-7 Rounds 200m 15 Air Squats

INDIVIDUAL VERSION

“Manion” Individual Version (Time)

7 Rounds For Time:

400 Meter Run

15 Back Squats

Subs

500m Row or 1000m Bike

RX+-135/95#

RX -105/75#

50-59-95/65#

60+ -75/55#

Basics-7 Rounds 200m 15 Air Squats