Train with intent
Honoring U.S. Army Staff Sgt. Marc Small
An extremely long cardio-intensive Hero WOD featuring rowing, burpees, box jumps, and running across 3 brutal rounds.
Choose your starting point
The prescription
Read the standard before deciding how you will approach the effort.
Time cap
55 minutes
Workout character
Extreme effort
Expect a demanding combination of capacity, pacing, and movement quality.
Men · Rx
24" box
Women · Rx
20" box
Scaling assistant · beta
Use a transparent starting point for common substitutions in Small. 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. Army Staff Sgt. Marc Small, 29, of Collegeville, Pennsylvania, who died on February 12, 2009, from wounds sustained when insurgents attacked his unit in Afghanistan. Survived by father and stepmother Murray and Karen, mother and stepfather Mary and Peter MacFarland, and fiancee Amanda Charney.
Execution notes
Simple reminders that can help you stay composed when the work starts to accumulate.
One of the longest Hero WODs - respect the distance
Pacing is everything
Stay hydrated
Mental toughness is the key to completion