The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 50-40-30-20-10 | Wall Ball | 9 kg | 6 kg |
| 50-40-30-20-10 | Box Jump | – | – |
| 50-40-30-20-10 | Kettlebell Swing | 24 kg | 16 kg |
Women: 50-40-30-20-10 Wall Balls 6 kg, Box Jumps 51 cm, KB Swings 16 kg
How Morrison works
Morrison uses a 50-40-30-20-10 rep scheme: you do 50 reps of each movement, then 40, then 30, then 20, then 10. The clock stops after the last rep. Your score is your time.
Morrison 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 Morrison 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 | up to 18:00 | up to 19:50 |
| Advanced | up to 22:00 | up to 24:10 |
| Intermediate | up to 27:00 | up to 29:40 |
| Beginner | up to 33:00 | up to 36:20 |
| Novice | over 33:00 | over 36:20 |
Tips for Morrison
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Morrison
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:
- Wall Ball: Lighter ball; Lower target
- Box Jump: Lower box; Box Step-up
- Kettlebell Swing: Lighter kettlebell; KB Deadlift