AMRAP 30 mins: 5 Deadlifts (275/185 lb), 13 Push-Ups, 9 Box Jumps (24/20 in).
Primary movement: Heavy Deadlift/Pushups
McGhee honors Marine Corporal Ryan McGhee, killed in action in Iraq in 2009; the 5-13-9 rep scheme marks his date of death (May 13, 2009). Thirty minutes with a heavy bar: at 275/185 lb the deadlifts are real pulls every round, and over 20+ rounds the volume quietly becomes a strength session inside a half-hour engine test. Push-ups - deceptively - are where most athletes actually break; 13 per round for 30 minutes is 250+ reps of pressing.
| Level (Rounds) | Men | Women |
|---|---|---|
| beginner | 12 (scaled) | 10 (scaled) |
| intermediate | 17 | 15 |
| advanced | 22 | 19 |
| elite | 27+ | 24+ |
Rounds in 30 minutes (27 reps per round).
Where does your McGhee land?
Log it once and the app places you on this table automatically, then tracks the trend.
Deadlifts in quick 5s or 3-2 with a perfect setup every time - 30 minutes is too long to survive rounded pulls at this weight. Break the push-ups from round one (7-6 or 5-4-4); they degrade before anything else and never recover. Box jumps at a step-up-friendly rhythm: score-per-minute matters more than any single fast round. Find your sustainable round pace by round 3 (most land at 60-90 s/round) and defend it. Belt optional but reasonable at 275/185 for high totals.
Scaled: 185/125 lb deadlifts, knee push-ups if needed, 20 in box or step-ups. Beginner: AMRAP 20 with light deadlifts, elevated push-ups and step-ups.
Log every result, see your progress over time, and know exactly where you stand.
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