Manion
7 rounds for time of:
Run 400 meters
29 back squats
♀ 95 lb
♂ 135 lb
Post time to comments.
Compare to 220429
Scaling:
Today’s Hero workout recognizes 1st Lt. Travis Manion. This workout is long, with a high volume of running and squats. The loading of the barbell should be relatively light, but expect the volume to add up across the workout. Scale load to enable you to perform a few rounds of squats unbroken and perform all rounds in 2 sets or less. Less-experienced athletes should reduce the rounds and load to keep the workout under 40 minutes.
1st Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Col. Tom Manion, mother Janet Manion, and sister Ryan Borek.
Intermediate option:
5 rounds for time of:
Run 400 meters
29 back squats
♀ 75 lb
♂ 115 lb
Beginner option:
4 rounds for time of:
Jog 400 meters
29 back squats
♀ 35 lb
♂ 45 lb
Resources:
The Back Squat
If Not Me, Then Who? — Honoring the Legacy of Travis Manion
The Travis Manion Foundation
Find a gym near you:
View the CrossFit map
Featured photo:
2022 NOBULL CrossFit Games Mock Affiliate
Comments on 240429
142 Comments
Scaled to:
3 rounds
400m run and 35 kg
Time:26:00
Treadmill at 1% incline. First 2 rounds unbroken, 3rd round in 2 sets
3rd round i couldn't even run after squats so did not go for 4th round because it would have been a walk and little jog only
5 rounds in 27:18 of:
Run 400 meters
29 back squats, 75#
Completed Aug 5, 2024
65#
30:29
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M / 93 kg / 32 y
Rx: 29:55 m
M/51/185
500m row
105#
22:56
M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit
34:15 - Rx Today. Ran pretty slow, did a half marathon out of the blue on Saturday (May, 11th) Did 16-13 for all sets then unbroken squats on last round. Definitely could have ran harder if my legs were fresher.
34:34 - Rx last time in 2022.
Intermediate
24:30
18:10
preggo scale - 5 rounds
2 min bike
20 db squats @20#s
Intermediate
28:04
7 RFT :
1k bike erg
29 back squats 60kg
29'55
Intermediate 5 rounds @ 95lbs.
Time = 28.38min
95lb
39:49
M/50-54 👨🏻🦳
Intermediate
5:28
5:56
6:15
6:34
5:32
TT->29:25
M/38/6’/174#
34:45 Rx
(Squats: 29/20+9/15+9+5….17+12)
210429: 40:41 Rx
220429: 37:47 Rx
Deo gratias
Did Beginner Option - 4 rounds 400m (outdoor run) & 29 Squats (no DBs) - 37:00.
7R
500m row
29 BS 135lb
-35:55
5 rounds for time of:
Run 400 meters
29 back squats, 50kg
34:42
Rx 7 rounds
400m run
29-95lbs back squat
42:38min
26:10 rx
39:30
*did first 14 squats at 115lb, too heavy. Did the rest at 95lbs
Intermediate
26:51
31:45
7 rounds @45# and 400 meters row
Intermediate
33:15
37:58 Rx
on treadmill
boy it adds up!
Round times
R1 | 03:15 |
R2 | 04:10 | +55 s
R3 | 04:50 | +40 s
R4 | 05:35 | +45 s
R5 | 06:22 | +47 s
R6 | 07:11 | +49 s
R7 | 06:35 | -34 s
Ø 05:25
29:44 Scaled/edited (not running right now): 1km C2 bike for run; 120# GoRuck sandbag squats
Haven’t worked out in a week so I did 2min intervals in my tread mill which is about 200 meters 29 squats while wearing my 22 pound vest the entire time
21:49
M 53/195/6’
Scaled the first 2 rounds to #95 back squats and the last 5 rounds at #75.
33:04.
i loved this workout none the less
Hooah to the Manion family and RIP LT Manion
Way to push through even after putting in work this morning!
5’11 205 male
Rx. 34:05. Runs got slow towards the end on the first 200m each time.
Rx @41:33.31 (phone time)
38:16.8 (garmin time)
#throwup_worthy!
Thanks to the Manion family
RIP Lt Manion
Scaled to 115#, otherwise Rx
35:19
220429: same scale, 30:18 (PR)
210429: same scale, 33:33
The legs were just not there today - pretty stiff and sore from Chelsea on Friday and spending many hours in aircraft today had me breaking once each set of BS. Didn't help the back either. Probably should have scaled to Women's Rx. Gonna feel this tomorrow as usual.
Hoorah 1LT! RIP
Nice work my man!
Nice work bro
Great job!
M / 5’7 / 21 / 195
* 6 WEEK MURPH TRAINING - Week 3/6 - Workout 1 & 2 / 5 *
(Workout x1)
EMOM 12:
(Workout #2)
5 rounds:
Skill Work
5 sets:
40-50 air squats
– Rest 1:00 between sets
Reps: 50 / 40 / 40 / 40 / 50
That’s a lot of work! Good job.
4 rounds for time of:
24 Cal Bike
29 back squats @65lbs
TT: 18:29
5 rounds for time of:
Bike 1,000 meters
29 back squats
#65
25:15
Runs were together outside in toasty weather. Sharing the same 135lb barbell from the rack. I did 29 reps and he did 18reps, both broken into 2 sets. 7 rounds completed at:
39:45
Compare to 220429
36:34 (just me,Rx, treadmill at 1%)
Nice work guys!
39 min intermediate
38min rx
38mins rx
Intermediate Option
On a treadmill
21:57
135# but scaled to 5 rounds
24:44
25:59
RIP 1LT Manion
Rx’d: 34:56
220429: 38:20
210429: 42:50
Wow good job!
Great job my man!
Great improvement!!
Well done
Keeping those PRs coming! Great Job!
Thanks, y’all!
34:43 on 260429
Beginner but did 5 rounds
1/4 mile jog
45 lbs
28:25
Intermediate option
28:07
34'14 RX
M / 26 yo / 183cm / 94kg
I did all of the back squats unbroken at a steady pace.
The first round was just mental pain. 🥵
We'll see how my whole body will feel tomorrow...
Well done!
Unbroken! Enough said
First workout after doing kettlebell work since January.
35:10 in the beginner category
4 Rounds:
400m Run
30 Kettle Bell Goblet Squats @ 50lbs
Kettle bells are amazing, good job!
I was working on a barbell/kettle bell muscle building program by Adriell Mayes a couple months back. KB work is pretty intense and I have a lot of respect for it.
;)
7 rds for time
500 meter row
29 back squats at 95 lbs
35:47
m/42/165 lbs
Intermediate 28:18
Rx 31:26
🥵
m/36/5’11”/185
Great job!
30/175/5”6
31:56
400 m rows
40 back squats at 75
switched to air squats
finished with 29 back squats at 75#
my quad was hurting so I switched to air squats in the second round. Went back to back squats for the last round and my quad felt fine! Switched up my positioning a bit and wish I would have tried that from the beginning…next time!!
Oh and 7 rounds!!
Nice work!
Wow, real fast!
Intermediate+
5 Rounds:
400m Run, on the Trueform
29 Back squats @ 135#
32:20
Foolishly went for a one rep max back squat yesterday. Quads were cooked. I should’ve just taken the rest day as prescribed. Pretty sure I got the intended stimulus today though.
5 rounds for time of:
Run 400 meters
29 back squats
400 on Trwadmill at 9mph-9mph-9mph-8mph-8.5mph
95# BS
27:47
Ha!
Daaannnggg!
Crazy fast
32:25 RX. TYFYS
Good work!
Fighting a bad back and most recently a lung-hocking cold, but I didn't want to miss this one...only my 2nd real workout in over a month as I await healing.
46:48, scaled to 75# BS
Happy to have gotten all the work in, even at this low weight. An honor to suffer today, and peace to Travis' family on this painful anniversary.
61/5'8"/157
210430: 37:45 w/ 115#
120902: 45:06 w/ 115#
Ugh--speedy recovery Jim!
Way to gut it out Jim! Hope you heal up quickly!
Nice work Jim
Rx; time 44’ 51’’
5 roinds
250m row
10 bs@95
8:45
38:58
scaled to 65#
32:43
Nice!
Scaled to dumbbell squats w/35s-50s
34:19
Rx 46:48 (should have scaled)
Perhaps, but congratulations for honoring Travis with an rx workout, regardless of the time.
Again, what Jim said!
Intermediate, 39:30. Subbed running for 500m row. M/38/195
63” 171lb
Rx’d
Score:
39:35
Athlete 2
66” 178lb
Scaled
7rds for time:
400m Run
29 Air Squats
Score:
44:08
42 YOF 206 lbs 5'1
5 rounds for time of:
Jog 400 meters
29 back squats at 10 lbs each hand (did bb squats)
400 m run 2% incline on treadmill
55 lb back squat (29 reps)
32:26
Exhausted and a bit queasy after this one.
Round 1 03:47
Round 2 04:10
Round 3 04:36
Round 4 04:36
Round 5 04:55
Round 6 05:14
Round 7 5:07
4 rounds for time of:
250 Meters on Assault Runner
29 back squats
♂ 45 lb
31:05
85lbs, 23:45 = lighter but much faster than
220429 = 95lbs, 27:35
210429 = 95lbs 32:32
That's super fast! I think its more fitness than weight; 10# isn't that big a difference, but 4 minutes really is. Nice job!
What Jim said!
Intermediate:
31:20
22:18 with 45# and 12 squats. 7ths
Advanced version. 38 min 8 seconds. I could throw up
Grow up
Advanced version?
7 rounds:
500m row-C2-Damper @ 7
75# squats
32:30
With gratitude,
1st Lt. Travis Manion(RIP)
& dedicated to Colonel J.C.G.(Ret.)
173rd, 82 Airborne & 1st Infantry
Thanks, Dad💕Next stop: Murph!
~Hooah
Rxd at the Y. Treadmill runs at 1.0 incline.
35:06.
2021 - 40:31 (outdoor runs)
2022 - subbed running for strict pull-ups, 29:43
treadmill definitely helped push the pace on the runs. Last 2 rounds were tough and slow pace in round 6 on the squats took this over 35 minutes.
Pushed in honor of Travis and those that have paid the ultimate sacrifice. RIP.
Good work!
Fantastic!
May 21st, 2026 at 2:47 pm
Commented on: 260521
did Manion today. Garage gym, outdoor running loops.
40:27
Rx 33:27
A little rain and 98% humidity didn’t help
RIP 1st Lt. Travis Manion
That's still moving pretty good!
Nicely done!
Great time!
RIP Manion
Women's rx
43:53
Completed Sunday-wanted to make sure
I gave it the wod its due.
compare to
Women's rx
37:44
m/52/175
compare to Sept 3rd, 2012
with same sale
44:03
Mike, nice job. Our history on this workout are sorta similar.
I also registered. The foundation in his name is working on important issues.
Way to keep getting this in Mike! I registered as well.
Good job, Iron Mike!
34:19 RX female - 95lbs
Nice job Mandy.
Rough getting back in the swing of things.
Did Beginner Option (Modified) - 4 rounds 400m & 25 Squats (w/DBs)
1st round: Ran 400m at 6.5mph Pace and 80lb Shouldered DBs for 25 reps(20/5)
2nd round: Walked majority 400m at 3.5mph Pace and ran a little, 80lb Shouldered DBs for 25 reps(15/10)
3rd round: Walked majority 400m at 3.5mph Pace and ran a little, 80lb Shouldered DBs for 25 reps(15/10)
4th round: Walked majority 400m at 3.5mph Pace and ran a little, 80lb Shouldered DBs for 25 reps(15/10)
m/39/241
6+200m
29:35 rx 4/27/24
Killed it!
Awesome!
Great Job!
Well done!
41:09 CFHIM
Globo wod: If you are using a conventional treadmill use a slight incline. Dumbbells sub dumbbell front squats 25/40lb dumbbells. Running subs are 500m row or 27 calories assault or echo bike.
Thank you!