Workout 22900

Created: October 31, 2026

Description:

Small
3 rounds for time of:
1,000-meter row
50 burpees
50 box jumps
800-meter run

♀ 20-inch box
♂ 24-inch box
Stimulus and Strategy:
Today’s Hero workout honors U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina. He died on Feb. 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen; mother and stepfather, Mary and Peter MacFarland; and fiancée Amanda Charney.
This is a long, grinding effort, and the best way to attack it is smooth and steady. A great goal is to finish each round in 20 minutes or less. Even as fatigue builds, hold your movement to a high standard: open your hips fully on the burpees, and stand all the way up on top of the box. As you work through it, remember the meaning behind our Hero workouts.
Intermediate option:
3 rounds for time of:
800-meter row
40 burpees
40 box jumps
800-meter run

♀ 20-inch box
♂ 24-inch box
Beginner option:
3 rounds for time of:
500-meter row
15 burpees
15 box **step ups
400-meter run

♀ 12-inch box
♂ 20-inch box
Resources:
Rowing
The Burpee
The Box Jump
Pose Running Drills | Lean and Pull
The Box Step-Up
CrossFit Hero and Tribute Workouts
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Number of Times Completed: 0