Hero Workout: Marston

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. 
 Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

RX’d

AMRAP 20: 

1 Deadlift (405, 225) 

10 Bar-facing Burpees 

15 T2B 

Intermediate

AMRAP 20:

1 Deadlift (225, 135) 

10 Bar-facing Burpees 

15 Hanging Knee Raises

Beginner

AMRAP 20: 

1 Deadlift (95, 65) 

10 Burpees 

15 AbMat Sit-ups 

Marston Hero WOD

Marston is a grueling CrossFit Hero workout named after Marine Sgt. Michael Marston, who died in Afghanistan in 2010. Remember, while Marston is a challenging workout, it's also a tribute to a fallen hero. Approach it with respect and give it your all, but prioritize safety and listen to your body throughout. Here are some tips to tackle the workout:

Know Your Limits 

The workout is intense, especially with heavy deadlifts. Make sure you're confident in your deadlift form and can handle the weight safely for multiple reps.

Warm Up Properly

Spend adequate time warming up your posterior chain, core, and shoulders. After a dynamic warm-ups, Do some light deadlifts, and practice a few reps of toes-to-bar and bar facing burpees to get your body ready for the movements.

Pace Yourself

20 minutes is a long time, so don't start off too fast. Find a steady pace that allows you to keep moving without burning out too quickly.

Break Up Reps Strategically

Break up the toes-to-bar and bar facing burpees into manageable sets from the beginning. For example, you might do 5 toes-to-bar, rest briefly, then do another 5. This will help you maintain consistency throughout the workout.

Focus on Form

Especially as fatigue sets in, it's crucial to maintain proper form to prevent injury. Keep your back flat during deadlifts, engage your core during toes-to-bar, and maintain good mechanics during the burpees.

Stay Mentally Tough

Marston is as much a mental challenge as it is physical. When it gets tough, remind yourself why you're doing it and dig deep to push through the fatigue.

Listen to Your Body

If you feel any sharp pain or discomfort, stop immediately. It's better to scale back or stop altogether than to risk injury.

Recover Properly

After completing Marston, make sure to cool down properly, stretch, and refuel your body with a balanced post-workout meal.