For Time: 50-40-30-20-10, Wall ball shots (20/14 lb), Box jump (24/20 inches), Kettlebell swings (24/16 kg)
Primary movement: Wallballs/Box Jumps
Morrison is a Hero WOD honoring Army Specialist Scott Morrison: 50-40-30-20-10 reps of wall-ball shots (20/14 lb), box jumps (24/20 in) and kettlebell swings (24/16 kg), for time. 150 reps of each movement, all leg-driven, in a descending ladder that dangles hope - every round is shorter, but the accumulated leg fatigue makes each one feel the same. Morrison is a pure lower-body engine test in the 25-40 minute range.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 35:00+ | 37:00+ |
| intermediate | 27:00 | 29:00 |
| advanced | 21:00 | 23:00 |
| elite | sub 17:00 | sub 19:00 |
The round of 50 sets the tone: break wall-balls into 15s or 12s early, step down (don't rebound) the box jumps, and split swings 25-25. Three leg-heavy movements means there is no rest station - build micro-breaks into your set scheme instead of hitting a wall. Breathe on the box: a steady step-up-step-down rhythm is barely slower and much more sustainable. The round of 20 is where you can start pushing.
Scaled: 40-30-20-10 with a 14/10 lb ball, 20 in box (or step-ups) and 16/12 kg kettlebell. Beginner: 30-20-10 with light implements and step-ups. Target: finish under 35 minutes.
Log every result, see your progress over time, and know exactly where you stand.