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Our Blog

Tuesday 1.24.17 Workout of the Day

By cfpalmbeach | In WODs | on January 23, 2017

crossfit-palm-beach-marston

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“Marston”

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. 


20 Min AMRAP:
1 Deadlift S(255/165) RX(315/205) RTG(405/285)
10 Toes to Bar S(10 Knees to Chest)
15 Burpees  RTG(Bar-Facing)

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WOD Tips:

-Marston is a Hero WOD that will have a slightly different feel than the typical CrossFit WOD.  You will only be performing 1 deadlift each round, so the goal is to pick the heaviest weight you can complete with PERFECT form each round.  This weight will get progressively tougher as you get tired, so make sure to choose a weight that you can move well under fatigue. 

-Each round should take about 2-3 minutes to complete so you want to aim to get at least 8+ rounds.  The burpees will be the bulk of this workout so try to pace these early on but stay consistent in those later rounds when you become tired. 

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