Training in two parts

Back squats 95, 135, 170, 185 & 200x5, 225x3, 240x2, 250x2

3 High block cleans+1 split jerk 95,115,135,155,175
EMOM for 10:00
3 bar muscle ups an AMRAP double unders in whatever time is left
271 total


Anonymous said...


First let me say thank you for your service. I am a football coach in NC and have recently come upon the MCMAP program and would love to gain more insight into it. With you being an instructor I would love to pick your brain about the program. I have a limited martial arts background (BJJ/MMA). Any insights would be greatly appreciated. I can be reached at darrinshicks@yahoo.com

I look forward to hearing back from you and thanks in advance

JH said...

Everything you may want to know can be found here:
MCMAP is the Marines own belted martial arts system. It is for Marines, by Marines... Similar to programs like Krav Maga or Tony Blauer's SPEAR. But it is a weapons based combat system designed for the battlefield.
Hope that helps.

At the old HQ, CrossFit MECCA in 2007