To perform the Hal workout, start with the buy-in of 50 burpees. Focus on maintaining proper form: chest to the ground and a full jump at the top. After completing the burpees, move on to the strength portion with 5 deadlifts. Use a weight that challenges you while maintaining a neutral spine throughout the lift.

Next, perform 5 hang power cleans, ensuring to engage your core and keep the bar close to your body. Follow this with 5 thrusters, combining a front squat and an overhead press; use a barbell for added resistance.

Finish each round with 5 back squats, ensuring your hips go below parallel for effectiveness. Conclude the workout with a cash-out of 50 wall balls, aiming for a target height of 10 feet or 9 feet, depending on your height and ability.

Reduce the number of rounds to 5 or 3 if needed, ensuring you maintain intensity throughout the workout. For burpees, lower the rep count to 25 or perform them with a step-back instead of a jump. Adjust deadlift weight to around 50–75 lbs (22–34 kg) to maintain form and safety.

Scale hang power cleans to a lighter weight, around 65 lbs (29 kg) or use a lighter barbell or dumbbells. For thrusters, consider using a weight of 30–40 lbs (14–18 kg), and allow for seated thrusters if standing is challenging.

Back squats can be modified by reducing weight or performing air squats. For the cash-out wall balls, decrease the number of reps to 25 or use a lighter ball, such as 10 lbs (4.5 kg).

Your score for the Hal benchmark workout is calculated by totaling the number of completed rounds and any additional repetitions performed after the last full round. This workout consists of 10 rounds, each including a buy-in of 50 burpees followed by 5 deadlifts, 5 hang power cleans, 5 thrusters, and 5 back squats, finishing with a cash-out of 50 wall balls.

To score, you must complete all the movements in the specified order for each round. If you finish all 10 rounds and then complete 20 wall balls, your score would be 10 rounds + 20 reps, equating to a total of 320 reps.

Track your progress carefully to ensure accurate scoring, as each rep contributes to your final workout score.

Begin with a strategic approach — focus on completing the burpees at a steady pace to avoid early fatigue. Transition smoothly from burpees to deadlifts, ensuring you maintain good form to prevent injury.

When performing the hang power cleans, concentrate on using your hips to drive the bar up, which will help in conserving energy for thrusters and back squats. Keep your breathing controlled, especially during the thrusters, to maintain endurance.

For back squats, aim for a depth that feels comfortable while still challenging, using your legs to power through each rep. In the final cash-out, tackle the wall balls with a consistent rhythm, leveraging your legs to ensure your shoulders remain fresh throughout the workout.

For the workout titled "Hal," a good score would depend on your fitness level and experience. For intermediate athletes, completing the workout in 15–20 minutes is a solid effort. Advanced participants should aim for a time between 12–15 minutes to showcase their capability and efficiency.

Elite athletes are expected to finish in under 12 minutes, demonstrating exceptional speed and endurance throughout the 10 rounds.

Overall, achieving a score that reflects not only speed but also proper form and execution of the movements is key to understanding your performance in this workout.

The benchmark workout called Hal is designed to push athletes' limits in terms of both endurance and strength. By incorporating a variety of movements such as burpees, deadlifts, and wall balls, it aims to develop overall fitness while also enhancing specific muscle groups.

With a buy-in and a cash-out format, the workout encourages athletes to maintain a high heart rate throughout the session, promoting cardiovascular conditioning. The combination of demanding lifts and bodyweight movements requires participants to focus on technique and pacing, fostering efficiency under fatigue.

This workout serves as a test of mental toughness as much as physical capability. Athletes must strategically manage their energy across 10 rounds, ultimately driving their performance to achieve a competitive time.

The workout titled "Hal" involves a series of 10 rounds for time, including various functional movements. Competitors start with a buy-in of 50 burpees, followed by 5 deadlifts, 5 hang power cleans, 5 thrusters, and 5 back squats, concluding with a cash-out of 50 wall balls.

While there is currently no official world record for "Hal," anecdotal reports suggest that elite athletes may complete this workout in approximately 10 to 15 minutes. Achieving a time in this range would require exceptional efficiency and pacing throughout the high-rep, high-intensity movements.

As the workout demands both strength and cardiovascular endurance, the best scores typically come from seasoned CrossFit competitors with significant experience in similar formats.

The workout "Hal" is named in honor of Hal Moore, a highly respected figure in the U.S. Army known for his leadership and service during the Vietnam War. He was a devoted soldier who exemplified courage and commitment to his troops.

This workout reflects the spirit of hard work and perseverance that Moore embodied throughout his life. Each exercise is designed to challenge participants, pushing them to their limits, much like Hal pushed his team to achieve their goals while maintaining a strong sense of unity and purpose.