Train with intent
Honoring U.S. Marine Corps Sgt. Matthew T. Abbate
A brutal combination of long-distance running and heavy clean and jerks, testing both aerobic capacity and barbell cycling.
Choose your starting point
The prescription
Read the standard before deciding how you will approach the effort.
Time cap
40 minutes
Workout character
Extreme effort
Expect a demanding combination of capacity, pacing, and movement quality.
Men · Rx
155 lb barbell
Women · Rx
105 lb barbell
Scaling assistant · beta
Use a transparent starting point for common substitutions in Abbate. The goal is to preserve the time domain, movement pattern where practical, and training intent—not to claim that every movement is identical.
Start with movement quality.
If pain, injury, unfamiliar equipment, or loss of control is part of the decision, pause and get a qualified coach or clinician’s guidance rather than relying on this tool.
How this beta works
Cardio substitution
Distance on a bike or rower changes with model, resistance, terrain, and athlete skill. Enter your normal run pace; this tool protects the expected time interval instead.
Choose available equipment
Suggested starting prescription
Row for 2:00
Cyclical aerobic work with posterior-chain contribution.
Changes impact and running mechanics; maintains a comparable work interval.
This beta is an educational starting point, not medical or individual coaching advice. Record the modification used with your result. Scaling principles are informed by CrossFit: Substitutions and hitting the stimulus.
The story
In honor of U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, who was killed on December 2, 2010, while conducting combat operations in Afghanistan. Survived by wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore, and siblings.
Execution notes
Simple reminders that can help you stay composed when the work starts to accumulate.
Don't underestimate the difficulty of barbell work after running
Pace the first mile conservatively
Clean and jerk technique breaks down when fatigued
Stay mentally strong on the final mile