Train with intent
Honoring Officer David S. Moore
A unique 20-minute AMRAP featuring rope climbs, 400m runs, and max-rep handstand push-ups.
Choose your starting point
The prescription
Read the standard before deciding how you will approach the effort.
Time cap
20 minutes
Workout character
Hard effort
Expect a demanding combination of capacity, pacing, and movement quality.
Men · Rx
Bodyweight
Women · Rx
Bodyweight
Scaling assistant · beta
Use a transparent starting point for common substitutions in Moore. 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 Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, who died on January 26, 2011, from gunshot wounds suffered when he stopped a stolen vehicle and the driver opened fire. Survived by mother Jo Ann, father Spencer, and sister Carol Bongfeldt.
Execution notes
Simple reminders that can help you stay composed when the work starts to accumulate.
Max-rep HSPU requires strategic pacing
Don't go to complete failure on HSPU
Rope climbs before HSPU creates shoulder fatigue
Track both rounds and total HSPU reps