Author Archives: Military Crossfit

A Good List of Crossfit Hero Workouts With Videos

Adam Brown

Adam Brown

I just stumbled across an informative page on the Colin McNulty blog.  The page lists the Hero WOD and it links to videos showing the workouts.  Hero WOD are listed on the page similar to the Adam Brown WOD shared below.

Adam Brown (Video)
For time.
Two rounds
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Check out the complete list by Colin McNulty at this page of his blog.  The Adam Brown video is also shared below. Read more

Maneuver Under Fire Drill From The Marine Corps Combat Fitness Test

Click to expand.

Click image to expand.

I have vowed to get this on our training schedule for physical training for one day.  It is always good to shake things up a little and while this is a drill of the U.S. Marine Corps Combat Fitness Test, it looks like a great full body workout for PT.  The information below is from Marine Corps Order 6100.13 with change 1, dated 01 August, 2008 (Subject: Marine Corps Physical Fitness Program). You can download the MCO at the end of this article.

Don’t worry, there is a brief video that shows the MANUF from the CFT below.

Maneuver Under Fire (MANUF)

References to additional information such as “tables 3-2″ can be found in the PDF which is linked below

(1) The MANUF is a timed event to be conducted outdoors. The MANUF course should be constructed on a smooth and level grass surface, preferably a football or soccer field. Prior to the conduct of this event, the CCI/CPTR will ensure the running surface is free from hazards or debris that can cause injury to participants.

(2) The MANUF is a 300 yard shuttle run that includes a variety of combat-related tasks, to include crawls, buddy drags/carries, ammunition resupply, grenade throw and agility running. See Tables 3-1 and 3-2 for MANUF layout. Read more

Do You Incorporate Ammo Cans Into Your Workout?

A student with Infantry Training Battalion picks up ammo cans during the movement-under-fire portion of the Combat Fitness Test at Marine Corps Base Camp Geiger, N.C., Sept. 26, 2013. (U.S. Marine Corps photo by Cpl. Chelsea Flowers Anderson/Released)

A student with Infantry Training Battalion picks up ammo cans during the movement-under-fire portion of the Combat Fitness Test at Marine Corps Base Camp Geiger, N.C., Sept. 26, 2013. (U.S. Marine Corps photo by Cpl. Chelsea Flowers Anderson/Released)

It’s a pretty simple question.  Do you incorporate ammo cans into your workout?  If so, how do you use them?  In a deployed environment, there is likely no shortage of ammo cans, but in garrison they may be hard to hold onto after training due to the requirement to turn in pretty much everything when you turn in your brass.

We would be interested in hearing how you incorporate ammo cans into your PT program because it seems like a cost effective way for units to change up their normal physical training program a little.

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