For Time: 30 Clean and Jerks (135/95 lb), 1 mile Run, 10 Rope Climbs (15 ft), 1 mile Run, 100 Burpees.
Primary movement: C&J/Run/Rope/Burpees
Glen honors former Navy SEAL Glen Doherty, killed in Benghazi in 2012. It's a five-chapter chipper: Grace (30 clean and jerks) as the opening act, two miles of running, 10 rope climbs in the middle, and a 100-burpee finale. Each chapter attacks a different system, and none of them lets the previous one recover. Glen is one of the longest commonly-programmed Heroes - typically 35-55 minutes - and finishing it well is a complete-athlete statement: barbell, engine, grip and will.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 55:00+ (scaled) | 58:00+ (scaled) |
| intermediate | 44:00 | 47:00 |
| advanced | 35:00 | 38:00 |
| elite | sub 28:00 | sub 31:00 |
Do NOT race the clean and jerks like Grace - steady singles at a 'forever' pace, because four chapters remain. Run the first mile conservatively; it's positioned to bait you. Rope climbs with maximum leg efficiency and full rest between if needed: grip spent here haunts nothing later, so this is actually where you can afford to work. The 100 burpees are pure rhythm - pick 10-12/minute and never stop. Fuel and hydrate beforehand; treat it like a race, not a workout.
Scaled: 20 C&J (95/65), 1 mile run, 6 rope climbs, 800 m run, 60 burpees. Beginner: 15 light C&J, 800 m runs, rope pulls from floor, 40 burpees.
Log every result, see your progress over time, and know exactly where you stand.