Morrison - Advanced Guide
Master the Morrison HERO WOD with advanced specific strategies, pacing tips, and scaling options.
Advanced Strategy Overview
Attack the large sets aggressively while maintaining fast transitions and minimal rest.
Recommended Gear
- Medicine ball
- Wall target
- Chalk
- Knee sleeves (for box jumps)
- Wrist wraps
- Running shoes
Choose Your Skill Level
Advanced Pacing Strategy
Target total time sub-18:00
First round (50 reps): sub-6:00
Unbroken sets when possible
Fast transitions between movements
Advanced Movement Tips
Wall Balls: Large unbroken sets (25-30), smooth cycling
Box Jumps: Unbroken, rebounding or step down
KB Swings: Unbroken sets, explosive American swings
Minimal rest
Advanced Scaling Options
Remember: Scaling is Smart
The goal is to maintain the intended stimulus of the workout. Scale appropriately to challenge yourself while maintaining good form and the workout's character.
Heavier wall ball (30/20 lb)
Higher box (30/24")
Heavier KB (70/53 lb)
Add extra ladder: 60-50-40-30-20-10
Advanced Success Tips
This is a pacing challenge
Unbroken 50s are doable but require focus
Wall ball rhythm is key to efficiency
Box jumps: rebound if strong, step down if smart
KB swings should never stop you
Mental game: each set is smaller than the last
Ready to Take on Morrison as a Advanced Athlete?
Use these advanced strategies to honor U.S. Army Spc. Scott Morrison with your best effort.