McGhee Hero WOD: 30-Minute AMRAP — Complete Guide
U.S. Army Corporal Ryan C. McGhee
U.S. Army — KIA May 13, 2009, Yusufiyah, Iraq
McGhee is a 30-minute AMRAP of 5 burpees, 10 power cleans at 155/105 lb, and 15 box jumps at 24/20 inches, honoring U.S. Army Corporal Ryan McGhee. The 30-minute time domain is the defining challenge — not any individual movement. Pacing and consistency across the full 30 minutes determines your score far more than fitness does. Athletes who treat the first 10 minutes as a sprint will pay heavily in the final 10. This is a workout for athletes who can manage discomfort over a long time domain.
The Story
CPL Ryan McGhee was killed by small arms fire while conducting combat operations. McGhee is a 30-minute AMRAP of burpees, power cleans, and box jumps — a long-domain conditioning test that rewards consistent output over explosive sprinting.
The WOD
Good Scores for McGhee
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
6–8 rounds
Intermediate
8–11 rounds
Advanced
11–14 rounds
Elite
15+ rounds
Strategy & Coaching Tips for McGhee
30 minutes — the first 10 are lying to you
The opening 10 minutes of McGhee feel manageable. The middle 10 minutes are where the power clean load accumulates into real fatigue. Set a conservative round pace in the first 10 minutes (one round per 2:30–3 min) and hold it through round 20. Athletes who sprint the first 10 pay for it in rounds 11–30.
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RX
30-min AMRAP: 5 burpees, 10 power cleans (155/105 lb), 15 box jumps (24/20").
- ›5 burpees
- ›10 power cleans (155/105 lb)
- ›15 box jumps (24/20")
At-Home
DB power cleans, box or stairs for jumps.
- ›5 burpees
- ›10 DB power cleans (40/25 lb each)
- ›15 box jumps or step-ups
No Equipment
Burpees, deadlift squat mimics, jump squats.
- ›5 burpees
- ›10 sumo deadlift + shrug (bodyweight)
- ›15 squat jumps
Beginner
20-min AMRAP: 5 burpees, 7 power cleans (95/65 lb), 10 step-ups.
- ›5 burpees
- ›7 power cleans (95/65 lb)
- ›10 step-ups (20")
Equipment Needed (RX)
Your McGhee Scores
Train for McGhee
Frequently Asked Questions — McGhee
What is the McGhee Hero WOD?
30-min AMRAP: 5 burpees, 10 power cleans (155/105 lb), 15 box jumps (24/20"). Honors U.S. Army CPL Ryan McGhee.
What is a good McGhee score?
6–8 rounds is beginner, 8–11 is intermediate, 11–14 is advanced, 15+ is elite.
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