Scaled McGhee
scale McGhee
5 burpees
7 power cleans (95/65 lb)
10 step-ups (20")
Hero WODAMRAP
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.
Quick answer
McGhee is best used as a benchmark when you can preserve the intended stimulus while scaling movements, load, or total volume to your current level.
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
AMRAP
30 minutes
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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5 burpees
10 DB power cleans (40/25 lb each)
15 box jumps or step-ups
Scaling Options
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)
barbellbox
Your McGhee Scores
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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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