Train with intent
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 starting point
The prescription
The workout.
Read the standard before deciding how you will approach the effort.
- 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
Workout character
Hard effort
Expect a demanding combination of capacity, pacing, and movement quality.
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
The story
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.
Execution notes
Quick tips for success.
Simple reminders that can help you stay composed when the work starts to accumulate.
Descending ladder provides psychological boost
Don't burn out on the 50s
Wall ball rhythm is critical
Step down from box jumps