Morrison HERO WOD
Honoring U.S. Army Spc. Scott Morrison
A descending ladder workout featuring wall balls, box jumps, and kettlebell swings totaling 150 reps of each movement.
Choose Your Skill Level
The Workout
- 50 Wall Ball Shots (20/14 lb to 10/9 ft)
- 50 Box Jumps (24/20 in)
- 50 Kettlebell Swings (53/35 lb)
- 40 Wall Ball Shots
- 40 Box Jumps
- 40 Kettlebell Swings
- 30 Wall Ball Shots
- 30 Box Jumps
- 30 Kettlebell Swings
- 20 Wall Ball Shots
- 20 Box Jumps
- 20 Kettlebell Swings
- 10 Wall Ball Shots
- 10 Box Jumps
- 10 Kettlebell Swings
Time Cap
30 minutes
Rx Standards
Men (Rx)
20 lb medicine ball to 10 ft, 24" box, 53 lb kettlebell
Women (Rx)
14 lb medicine ball to 9 ft, 20" box, 35 lb kettlebell
Equipment Needed
Recommended Gear
- Medicine ball
- Wall target
- Chalk
- Knee sleeves (for box jumps)
- Wrist wraps
- Running shoes
Strategy Overview
The descending ladder format provides psychological relief as sets get smaller, but 150 reps of each movement creates serious cumulative fatigue. Pacing the first big set is critical.
Honoring a Hero
In honor of U.S. Army Spc. Scott Morrison, 23, of Blue Ash, Ohio, who died on September 26, 2010, from injuries suffered when insurgents attacked his vehicle with an IED in Afghanistan. Survived by father Donald, mother Susan, brother Gary, and sister Katie.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
Descending ladder provides psychological boost
Don't burn out on the 50s
Wall ball rhythm is critical
Step down from box jumps