Workout Description

Why This Workout Is Very Hard

High-volume barbell work at moderate-to-heavy loading under a vest, plus 100 box jumps and a 1.5-mile vest run, create sustained fatigue. Thrusters elevate skill demands and breathing rate, deadlifts and box jumps tax grip and legs, and the run compounds cardiovascular stress. Expect 40–55 minutes for most, with pacing and smart sets required to avoid blow-ups.

Benchmark Times for Andy

• Elite: <24:00
• Advanced: 27:00-30:00
• Intermediate: 33:00-36:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Large sets of deadlifts and thrusters plus 100 box jumps demand repeated contractions and fatigue resistance in legs, hips, and grip under a vest.
• Endurance (7/10): A long, vest-worn chipper with a 1.5-mile run requires sustained aerobic output and steady heart-rate control across 40–55 minutes for most athletes.
• Power (6/10): Thrusters and box jumps are explosive by nature; power output is tempered by volume and pacing demands under fatigue.
• Strength (5/10): Loads are moderate-to-heavy for thrusters and moderate for deadlifts; strength matters, but maximal force is not the limiter.
• Speed (4/10): Some quick cycling on deadlifts and box jumps is possible, but overall pace is controlled to sustain effort across a long time domain.
• Flexibility (3/10): Standard ranges: front rack and overhead for thrusters, hinge for deadlifts, plus step-down box jumps. Mobility helps but isn’t the main barrier.

Movements

• Thruster
• Box Jump
• Deadlift
• Run

Scaling Options

Scale to: 95/65 lb barbell with 14/10 lb vest • No vest, Rx barbell • 1-mile run and 50/35/50 deadlift reps

Scaling Explanation

These options preserve the long, steady stimulus, barbell volume, and mixed-modal feel while adjusting load and run distance to maintain consistent movement and safe mechanics.

Intended Stimulus

A long, gritty grinder. You should move steadily with small, sustainable barbell sets, smooth box jump cadence, and a controlled but unbroken vest run. Breathing will be elevated throughout, legs and grip will fatigue, and mental discipline is key. Aim for consistent splits and minimal chalk breaks to keep momentum.

Coach Insight

Open with conservative barbell sets: thrusters in 3–6s, deadlifts in 10–20s, and step down on box jumps. Settle into an honest run you can maintain. Biggest tip: Protect your heart rate early so you can finish strong after the run. Avoid sprinting the first thrusters, rebounding box jumps, and letting rest creep up—set a timer for fast transitions.

Benchmark Notes

This is a modified Murph-style workout with significant additional complexity. The closest anchor is Murph (1 mile run + 100/200/300 + 1 mile run) with L10: 1800-2040 sec, L5: 2580-3300 sec, L1: 3900-4800 sec. However, this workout has several key differences that require adjustment: 1) 1.5 mile run instead of 2x 1 mile runs (adds ~150-200 sec), 2) Weight vest required (20/14 lb adds 15-25% time penalty), 3) Different movement pattern with thrusters/deadlifts instead of pull-ups/push-ups/squats. Movement breakdown: 25 Thrusters (115/85) with vest: ~90-120 sec elite, 150-200 sec recreational. 50 Box Jumps with vest: ~120-150 sec elite, 200-250 sec recreational. 75 Deadlifts (115/85) with vest: ~180-240 sec elite, 300-400 sec recreational. 1.5 mile run with vest: ~450-550 sec elite, 750-900 sec recreational. Return movements with accumulated fatigue: +20-30% time penalty. Total transitions and brief rests: ~60-120 sec. The weight vest significantly impacts all movements, especially the run and jumping movements. Starting from Murph anchor of 1800-2040 sec for L10, the additional 0.5 mile run (+150 sec) and weight vest penalty (+25%) suggests L10 around 1440-1620 sec. For L5, starting from 2580 sec and applying similar adjustments yields ~2160 sec. For L1, starting from 3900 sec yields ~3600 sec. Final targets - L10: 1440-1620 sec, L5: 2160 sec, L1: 3600 sec.

Modality Profile

Weightlifting dominates with 200 barbell reps (thrusters and deadlifts). Monostructural is significant due to the 1.5-mile vest run. Gymnastics includes 100 box jumps, which are bodyweight plyometrics. Time split skews slightly toward barbell, but running and box jumps meaningfully shape pacing and fatigue.

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