The workout
Women: 30 min AMRAP: 5 Deadlifts 85 kg, 13 Push-ups, 9 Box Jumps 51 cm
How McGhee works
McGhee is an AMRAP: as many rounds and reps as possible in the set time. You work through the movements in order and start again from the top after the last one. Your score is the completed rounds plus the reps of the round you started.
McGhee is one of the Hero WODs. Hero workouts carry the names of soldiers, police officers and first responders who died in the line of duty. They're long, heavy and demand grit. Many boxes do them together on memorial days.
What's a good McGhee time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | from 30 rounds | from 27 rounds |
| Advanced | from 24 rounds | from 22 rounds |
| Intermediate | from 18 rounds | from 16 rounds |
| Beginner | from 13 rounds | from 12 rounds |
| Novice | under 13 rounds | under 12 rounds |
Tips for McGhee
Find a pace you can hold for the whole time. If you go out too fast in the first few minutes, you'll lose more rounds at the end than you gained at the start. Plan short breaks before you need them.
How to scale McGhee
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Deadlift: Kettlebell Deadlift; Deadlift from raised blocks
- Push-up: Push-up with hands on a box; Push-up on your knees
- Box Jump: Lower box; Box Step-up