McGhee
AMRAPIn honor of Petty Officer 2nd Class Ryan McGhee, who was killed in Afghanistan on May 9, 2012. This 30-minute AMRAP combines heavy deadlifts with push-ups and box jumps, testing both strength and endurance. PO2 McGhee served with SEAL Team 6.
30-minute AMRAP
- 15 Deadlifts (275/185 lb)
- 213 Push-ups
- 39 Box Jumps (24/20 in)
Beginner
12-16 rounds
Intermediate
16-22 rounds
Advanced
22-28 rounds
McGhee is a 30-minute AMRAP with heavy deadlifts, moderate push-ups, and box jumps. The heavy deadlift and 30-minute time domain create a unique challenge.
- Deadlifts are heavy—respect the weight and maintain form
- Push-ups should be unbroken or quick sets
- Box jumps are recovery—step down to save your legs
- 30 minutes is long—find a sustainable rhythm
- Each round is 27 reps—aim for 20+ rounds
Pacing
Sustainable from start to finish. If you can't maintain your round pace, the deadlifts are too heavy. Scale as needed.
Scaled
- 5 Deadlifts (185/125 lb)
- 13 Knee push-ups
- 9 Box Step-ups (20 in)
RX+
- 5 Deadlifts (315/225 lb)
- 13 Ring push-ups
- 9 Box Jumps (30/24 in)
Elite
28+ rounds
Advanced
22-28 rounds
Intermediate
16-22 rounds
Beginner
12-16 rounds
Half McGhee
Shorter time domain
Light McGhee
Reduced deadlift weight
McGhee 20
Different time domain