Pace, it’s not a race - Friday, October 10th, 2025

Pace, it’s not a race

Pace is important. Especially for WOD’s like the one we’re doing today.
Hero WOD McGhee.

It’s a 30-minute AMRAP:

• 5 Deadlifts (275/185 lb)

• 13 Push-Ups

• 9 Box Jumps (24/20 in)

Thirty minutes may not sound like much on paper, but if you’ve done McGhee before, you know it’s a grind. It’s not about how fast you move in the first five minutes, it’s about how consistent you can be across all 30.

One of the biggest mistakes athletes make in long workouts is treating them like a sprint. You’ll feel great in the first few rounds, fresh legs, solid breathing, and then suddenly it hits you. Your pace falls apart, your form starts to go, and the rest of the workout turns into survival mode. Don’t get to that point.

The key to McGhee is pacing.
Start at about 65 – 70% effort, something that feels smooth and manageable. Your goal is to maintain a steady rhythm, not chase a leaderboard score. If your first round takes 2 minutes, try to make your last round feel the same.

• Deadlifts: Choose a weight you can move with perfect form throughout. This isn’t a one rep max day. Your back should feel the same in minute 28 as it did in minute 2.

• Push Ups: Break them early before you hit failure. Small sets, with perfect form are far better. Chest (nipples not rib cage, touches the ground and full extension at the top of every rep.)

• Box Jumps: Jump up, extend at the top, step down, breathe, and stay calm. This is where people lose time, not because they’re slow, but because they blow up their heart rate.

Remember, Hero WODs aren’t meant to be easy. They’re meant to challenge you, physically and mentally. Hero WOD’s are in honour of someone who has lost their life in service. McGhee is one of those workouts where grit matters more than speed.

Take your time.
Settle into your pace.
Move with purpose, hold the standard, and remember why you’re doing it.

The clock will tick the same for everyone, what matters is how you spend those 30 minutes.

REMINDER: NO CLASSES ON MONDAY. ENJOY THANKSGIVING WITH YOUR FAMILY AND FRIENDS.

Friday, October 10th, 2025

Focus:

Deadlift
5 - 5 - 5 - 5 - 5

Build to workout weight

WOD:

Hero WOD McGhee
30 min AMRAP
5 Deadlifts 275/185
13 Push Ups
9 Box Jumps 24/20

Check back each night at 8pm for the next days WOD .
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