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STRUCTURE: Today’s workout is honoring Blake Marston, a fellow CrossFitter, on the 6 year anniversary of his passing. Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

STIMULUS: “MARSTON” is a Heavy Grind.

STRATEGY: Athletes should be able to complete 1 round in 2:30. Athletes should be able to complete the Deadlift in under 0:20, Toes to Bar in under 0:40 and Bar Facing Burpees in under 1:30.

SCALING: Athletes should choose a Deadlift load that they can do for 3 unbroken when fresh.

SCORING: Athletes’ score will be Rounds + Reps. Athletes should aim to complete 7-12 Rounds.

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

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

EFFICIENCY TIPS

-Athletes should note how quickly they finish their first round

-Athletes should start out a “warm up” pace finishing their first 5 rounds in 2:00-2:30

-Athletes can pick up the pace once they’ve completed 5 rounds

-Athletes should be constantly moving. Small quick sets on Toes to Bar and Burpeeing at a conservative pace from the start is a smart approach.

WOD

“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