What is a good score for McGhee?

Good scores for McGhee depend on your fitness level: Elite athletes complete over 3 rounds, advanced athletes target 8 rounds-3 rounds, intermediate athletes aim for 13 rounds-8 rounds, and beginners should focus on proper form over hitting 13 rounds.

What is considered a good McGhee score?

A good McGhee score for most CrossFit athletes is between 13 rounds-8 rounds (intermediate level). Elite scores are over 3 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in McGhee?

Your McGhee target should match your fitness level. Beginners should aim for around 13 rounds with good form, while advanced athletes can target 8 rounds-3 rounds. Always prioritize proper movement over maximum reps.

How do I scale McGhee?

McGhee can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does McGhee work?

McGhee is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

AMRAP in 30 minutes 5 Deadlifts (275/185 lb) 13 Push-Ups 9 Box Jumps (24/20 in)

Why This Workout Is Hard

Hero WOD (Triplet AMRAP). 30 mins: heavy DL (275lb), push-ups, box jumps. Tests long-duration strength/endurance.

Training Focus

This workout develops the following fitness attributes:

Strength (9/10): Deadlifts at 275/185 lbs are a very heavy load for an AMRAP format, making this a significant test of strength endurance. Push-ups test relative strength endurance.
Endurance (8/10): A 30-minute AMRAP of heavy deadlifts (275/185 lb), push-ups, and box jumps. This triplet creates a significant test of long-duration strength-biased conditioning and cardiovascular fitness.
Stamina (8/10): Cycling heavy deadlifts alongside push-ups and box jumps for 30 minutes will severely tax posterior chain strength-stamina, pushing stamina, and leg explosive stamina (box jumps).
Power (6/10): Deadlifts, if performed with speed, and box jumps are power movements. Maintaining some power output with heavy loads over 30 minutes is challenging.
Speed (4/10): Pacing is critical for such a long, strength-focused AMRAP. Efficient transitions and managing fatigue on the heavy deadlifts are key.
Flexibility (3/10): Requires good hamstring flexibility for deadlifts and basic mobility for push-ups and box jumps (hip flexion).

Modality Profile

A G/M workout with a monostructural component (Run) and two gymnastics components (Push-ups, Sit-ups).

Similar Workouts to McGhee

If you enjoy McGhee, you might also like these similar CrossFit WODs:

Mogadishu Mile (90% similar) - 4 Rounds For Time 19 Kettlebell Ground-to-Overheads (53/35 lb) 19 Kettlebell Front Squats (53/35 lb)...
Walk It Out (90% similar) - For Time 25-20-15 Deadlifts (155/105 lb) 50-40-30 Walking Lunges 50 meter Double Kettlebell Farmer's...
Havana (90% similar) - AMRAP in 25 minutes 150 Double-Unders 50 Push-Ups 15 Power Cleans (185/125 lb)...
Probatio (89% similar) - For Max Reps in 30 minutes 0:00-5:00 Max Burpee Box Jump-Overs (24/20 in) Rest 5 minutes 10:00-14:...
Zembiec (89% similar) - 5 Rounds for Time 11 Back Squats (185/135 lb) 7 Burpee Pull-Ups (Strict) 400 meter Run...
Burptacular (89% similar) - 10-9-8-7-6-5-4-3-2-1 Reps For Time Burpees Kettlebell Thrusters (32/20 kg) Burpees Kettlebell Sumo D...
Painstorm XLII (89% similar) - Buy-In: 0.5 mile Weighted Run (1/2 Bodyweight) Then AMRAP in 20 minutes of: 5 Deadlifts (1/2 Bodywe...
Ollis (89% similar) - AMRAP in 22 minutes 200 meter Run 22 Deadlifts (185/125 lb) 22 Pull-Ups 22 Burpees 22 Russian Kettle...

These WODs similar to McGhee share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	8/10	A 30-minute AMRAP of heavy deadlifts (275/185 lb), push-ups, and box jumps. This triplet creates a significant test of long-duration strength-biased conditioning and cardiovascular fitness.
Stamina	8/10	Cycling heavy deadlifts alongside push-ups and box jumps for 30 minutes will severely tax posterior chain strength-stamina, pushing stamina, and leg explosive stamina (box jumps).
Strength	9/10	Deadlifts at 275/185 lbs are a very heavy load for an AMRAP format, making this a significant test of strength endurance. Push-ups test relative strength endurance.
Flexibility	3/10	Requires good hamstring flexibility for deadlifts and basic mobility for push-ups and box jumps (hip flexion).
Power	6/10	Deadlifts, if performed with speed, and box jumps are power movements. Maintaining some power output with heavy loads over 30 minutes is challenging.
Speed	4/10	Pacing is critical for such a long, strength-focused AMRAP. Efficient transitions and managing fatigue on the heavy deadlifts are key.

McGhee

AMRAP For Time Triplet

AMRAP in 30 minutes 5 Deadlifts (275/185 lb) 13 Push-Ups 9 Box Jumps (24/20 in)

477 ♡ on Wodwell

Difficulty:

Hard

Modality:

Your Scores:

Training Profile

Performance Levels

L10

Similar WODs

Mogadishu Mile

For Time

4 Rounds For Time 19 Kettlebell Ground-to-Overheads (53/35 lb) 19 Kettlebell Front Squats (53/35 lb) 19 Kettlebell Push-Ups (each hand on KB) 400 meter Kettlebell Run (optional) Rule: If contact with KB is lost, restart round.

Hard

90% similar

Walk It Out

For TimeChipperUnilateral

For Time 25-20-15 Deadlifts (155/105 lb) 50-40-30 Walking Lunges 50 meter Double Kettlebell Farmer's Carry (2x70/53 lb)* Rest 1 minute 15-10-5 Deadlifts (225/155 lb) 30-20-10 Walking Lunges 50 meter Double Kettlebell Farmer's Carry (2x70/53 lb)* *Complete the Farmer's Carry after each full set.

Hard

90% similar

Havana

AMRAP

AMRAP in 25 minutes 150 Double-Unders 50 Push-Ups 15 Power Cleans (185/125 lb)

Hard

90% similar

Probatio

AMRAP

For Max Reps in 30 minutes 0:00-5:00 Max Burpee Box Jump-Overs (24/20 in) Rest 5 minutes 10:00-14:00 Max 10 meter Shuttle Runs Rest 4 minutes 18:00-22:00 Max Power Cleans (155/105 lb) Rest 3 minutes 25:00-27:00 Max Wall Ball Shots (20/14 lb) Rest 2 minutes 29:00-30:00 Max Unbroken Pull-Ups (single attempt)

Hard

89% similar