Workout Description

Why This Workout Is Extremely Hard

Very high total volume (156 barbell squats, 78 pull-ups) bookended by two 1-mile medicine ball runs. Loads are moderate but the reps and duration demand advanced stamina, grip resilience, and pacing. Expect long time under tension, accumulated fatigue, and high aerobic demand. The workout approaches Murph-level duration for many athletes.

Benchmark Times for Heath

• Elite: <40:00
• Advanced: 45:00-50:00
• Intermediate: 55:00-60:00
• Beginner: >80:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep squats and pull-ups require repeated submaximal efforts with short breaks, demanding serious muscular endurance in legs, grip, and midline.
• Endurance (7/10): Two 1-mile carries plus long sets favor sustained aerobic work. Heart rate stays elevated for an hour with minimal full rest windows.
• Speed (4/10): Limited opportunities to sprint. Efficiency and short transitions matter more than raw speed to avoid burnout over long duration.
• Strength (3/10): Loads are moderate, not maximal. Strength matters for maintaining larger sets, but the workout doesn’t test 1RM or near-max lifts.
• Flexibility (3/10): Front rack and squat depth mobility are required. Not extreme, but poor mobility will slow cycling and increase breaks.
• Power (2/10): Little pure explosiveness. The pace rewards steady output more than powerful bursts or high-rate barbell cycling.

Scaling Options

Scale to: 800m MB Run (20/14) • 27-21-15 reps at 75/55 lb with banded or jumping pull-ups • 1 mile run (no ball) + 2 rounds of 30-20-30 at 75/55 lb + ring rows

Scaling Explanation

These options preserve the long, grindy stimulus while adjusting load, pull-up difficulty, and carry distance so you keep moving steadily without failure.

Intended Stimulus

Long, grindy, and methodical. The carries should feel like steady cardio with manageable discomfort, not sprints. On the barbell, maintain consistent sets with brief rests to avoid redlining. Pull-ups should be broken early to protect grip. Aim to keep moving with deliberate transitions and avoid hitting failure anywhere.

Coach Insight

Open at a sustainable carry pace—breathe through the belly, hold the ball high to keep steps light, and don’t stop moving. Break pull-ups and squats before you need to. The ONE tip: protect your grip—small, repeatable sets beat big, costly ones. Avoid death sets on front squats. Quick chalk, tight sets, and consistent transitions win this workout.

Benchmark Notes

Scores are finish times in seconds, from slowest (L1) to fastest (L9). If you’re around L5, plan for roughly 60 minutes. Faster athletes can push toward sub-50. If you hit the cap, record total reps left. Scale to maintain steady progress without excessive resting.

Modality Profile

About 40% monostructural from the two 1-mile medicine ball runs, 40% weightlifting from the large sum of barbell squats, and 20% gymnastics from high-volume pull-ups. Time distribution skews toward carries and squats, with pull-ups driving grip fatigue and pacing choices.

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