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).
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.