Beginner Strategy View Full WOD Details →

Morrison - Beginner Guide

Master the Morrison HERO WOD with beginner specific strategies, pacing tips, and scaling options.

Beginner Strategy Overview

Focus on consistent movement quality and strategic breaks to complete all 150 reps of each movement.

Recommended Gear

  • Medicine ball
  • Wall target
  • Chalk
  • Knee sleeves (for box jumps)
  • Wrist wraps
  • Running shoes

Choose Your Skill Level

Beginner Intermediate Advanced

Beginner Pacing Strategy

1

Aim for total time of 25:00-30:00

2

First round (50 reps each): 10:00-12:00

3

Don't go too hard on the 50s

4

Use descending reps as motivation

Beginner Movement Tips

1

Wall Balls: Sets of 10-15, maintain rhythm and target height

2

Box Jumps: Step-ups acceptable, step down every rep

3

KB Swings: Sets of 10-15, American or Russian

4

Break movements before failure

Beginner 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.

1

Lighter wall ball (14/10 lb)

2

Lower target (9/8 ft)

3

Lower box (20/16")

4

Lighter KB (35/26 lb)

5

Reduce ladder: 40-30-20-10 (100 reps each)

6

Russian KB swings instead of American

Beginner Success Tips

1

150 reps of each movement is serious volume

2

The 50s will feel brutal - pace accordingly

3

Sets get easier psychologically as they descend

4

Keep moving even if sets are small

Ready to Take on Morrison as a Beginner Athlete?

Use these beginner strategies to honor U.S. Army Spc. Scott Morrison with your best effort.

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