The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 400 m | Run | – | – |
| 30 | GHD Sit-up | – | – |
| 15 | Deadlift | 112.5 kg | 80 kg |
Women: 5 RFT: 400 m Run, 30 GHD Sit-ups, 15 Deadlifts 80 kg
How Mr. Joshua works
Mr. Joshua is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Mr. Joshua 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 Mr. Joshua 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 25:00 | up to 27:30 |
| Advanced | up to 31:00 | up to 34:05 |
| Intermediate | up to 38:00 | up to 41:50 |
| Beginner | up to 47:00 | up to 51:40 |
| Novice | over 47:00 | over 51:40 |
Tips for Mr. Joshua
A long workout. Start slower than feels right and break high-rep movements into small, even sets from the very beginning. Staying hydrated and breathing steadily pay off here.
How to scale Mr. Joshua
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:
- Run: Shorter distance; Walk-run intervals
- GHD Sit-up: AbMat Sit-up; GHD Sit-up to parallel only
- Deadlift: Kettlebell Deadlift; Deadlift from raised blocks