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10 Of The Best CrossFit Benchmark Workouts Done With A Weight Vest

Updated: Jan 30

Do you absolutely love Weight vest Workouts?

This is a list I've compiled of the best weight vest workouts I've done, for there stimulus, enjoyability, and difficulty.

1. Murph

“Murph” honors the life of Lieutenant Michael Murphy from Patchogue, NY, who died serving in Afghanistan in 2005.

For Time

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

Wear a Weight Vest (20/14 lb)

Partition the Pull-Ups, Push-Ups, and Air Squats as needed

2. Master Splinter

A Comptrain classic, Master splinter was my first introduction to barbell weight vest workouts.

For Time

3 Rounds

400 Meter Run

12 Burpee Box Jump Overs

15 Thrusters (43/30kg)

Wear a Weight Vest (20/14 lb)

3. Sisson

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.


1 Rope Climb (15")

5 Burpees

200 Meter Run

Wear a Weight Vest (20/14 lb)

4. Will Lindsay

Sergeant First Class Will Duston Lindsay, United States Army Special Forces, was killed in action in Kunduz, Afghanistan on Thursday, March 21, 2019.

10 Rounds for Time

3 Devil Presses (2x55/35 lb)

22 Alternating Dumbbell Lunges (2x55/35 lb)

19 Air Squats

Wear a Weight Vest (20/14 lb)

5. Jay

Together with a sniper and machine gunner of the BRF, Lance Corporal Brynin returned fire, but while extracting from the area he received a fatal gunshot wound. Lance Corporal James Brynin of the Intelligence Corps was killed in action in Helmand province, Afghanistan, on Tuesday 15 October 2013.

AMRAP in 20 minutes

22 Air Squats

12 Toes-to-Bars

9 Burpees

Wear a weight vest (20/14 lb)

6. Bubba

Bubba. Bridges created the workout for Bubba’s seventh birthday (in 2017) and first posted it to Instagram @bridgesj3 on June 1, 2017.

AMRAP in 20 minutes

6 Dumbbell Man Makers (2x55/35 lb)

7 Box Step Ups (2x55/35 lb)

Wear a Weight Vest (20/14 lb)

7. David Fairbrother

This British Hero WOD is dedicated to David Fairbrother of the 42 Commando Royal Marines, who paid the ultimate price in combat on Sept. 19, 2011, while leading a foot patrol in Helmand Province, Afghanistan. Royal Marine Fairbrother was 24 years old.

10 Rounds for Time

3 Handstand Push-Ups

8 Chest-to-Bar Pull-Ups

2 Deadlifts (150/100 kg)

Wear a Weight Vest (10 kg)

8. Dixon

This hero workout is dedicated to Hall County (GA) Sheriff’s Deputy Nicolas Blane Dixon, who was shot and killed in the line of duty on July 7, 2019.

7 Rounds for Time

7 Deadlifts (135/95 lb)

19 Push-Ups

7 Power Cleans (135/95 lb)

19 Pull-Ups

Wear a Weight Vest (20/14 lb)

9. Airbourne

A workout created by

AMRAP in 20 minutes

400-meter Weighted Run (30 lb)

5 Ring Muscle-Ups

Wear a Weight Vest (20/14 lb)

10. Luce

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Mississippi, died Aug. 2, 2009, in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command-wire improvised explosive device.

Wearing a 20-pound vest, three rounds for time of:

1K Run

10 Muscle-ups

100 Squats

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