To perform the Mahan workout, start with a strong 800-meter run to kick off your session. Focus on maintaining a steady pace to prepare for the rounds ahead.

Upon completing the run, transition into your first round of Inside Work. This includes 7 pull-ups, where you should aim for full extension at the bottom and a strong chin-over-bar finish.

Next, proceed to 10 hang cleans, ensuring your grip is solid and that you use your legs and hips to drive the barbell upward. Keep your core engaged throughout the movement.

Finish each round with 21 wall balls, targeting a height of 10 feet or 9 feet, depending on your preference. Maintain fluid motion, and after completing the set, run another 800 meters before adding an additional round of Inside Work.

Reduce the 800 meter run to a distance that feels comfortable, such as 400 meters or even a 200-meter jog. Scale the pull-ups to band-assisted versions or substitute them with ring rows to maintain form. For hang cleans, lower the weight to 35–45 lbs or focus on using a lighter kettlebell for the movement while maintaining proper technique.

Adjust the wall balls to a lighter ball, around 10–14 lbs, or reduce the target height to make it less daunting. Beginners can limit their workout to 3–4 rounds of inside work, or combine movements into a single round to build endurance before progressing further.

Your score for the AMRAP 45 workout, known as Mahan, is calculated by totaling the complete rounds you finish, plus the additional reps completed in the last round. Each 800-meter run marks the beginning of a new round of the inside work.

After your first 800-meter run, you will perform 1 round of inside work, consisting of 7 pull-ups, 10 hang cleans, and 21 wall balls. Each subsequent 800-meter run adds another round of these exercises to your score.

For instance, if you complete 10 rounds of inside work and then finish 15 pull-ups in your next round, your final score would be 10 rounds plus 15 additional reps, totaling 135 reps.

Approach AMRAP 45 strategically. Begin with a steady pace on the 800-meter run; it's crucial to preserve energy for consecutive rounds. Prioritize smooth transitions between movements to maximize efficiency.

For the inside work, focus on maintaining proper form during the pull-ups and hang cleans. If needed, break up your sets to ensure muscle endurance throughout the workout. Aim for controlled breathing during wall balls to keep your heart rate steady.

As you progress, be mindful of fatigue and adjust your pace accordingly. Keeping a consistent rhythm on your runs will help maintain stamina for the added rounds. Always listen to your body and modify as necessary, ensuring you complete the workout effectively.

For the Mahan workout, which is an AMRAP for 45 minutes, a solid score can vary based on fitness level.

Intermediate athletes should aim for 9–11 rounds, while advanced participants may achieve between 13–15 rounds. Elite athletes are expected to complete 17 or more rounds, showcasing exceptional endurance and strength.

A score exceeding 300 total reps across the workout is indicative of excellent pacing and muscular stamina. Aiming for a higher total number of rounds not only tests physical capability but also challenges mental fortitude throughout the duration of the AMRAP.

The benchmark workout Mahan is intended to enhance aerobic endurance, muscular stamina, and overall functional fitness. By combining running with a series of demanding exercises, it challenges athletes to maintain a steady pace while managing fatigue. The initial 800-meter run sets the tone, ensuring participants engage their cardiovascular system right from the start.

Following the run, the inside work of pull-ups, hang cleans, and wall balls targets key muscle groups, promoting strength and coordination. This format requires athletes to adapt and push through increasing rounds, emphasizing the importance of efficient movement patterns and pacing.

Ultimately, Mahan serves as a test of grit and resilience, encouraging athletes to persevere while honing their skills under fatigue.

The world record for the Mahan workout, an AMRAP of 45 minutes, showcases impressive performance levels among elite athletes. This workout entails an 800-meter run followed by increasing rounds of inside work, which includes 7 pull-ups, 10 hang cleans, and 21 wall balls.

Reports indicate that top scores in the CrossFit community range from 22 to 24 rounds for elite men and 19 to 21 rounds for elite women. Achieving these scores necessitates extraordinary endurance and strength, along with maintaining a sub-1-minute pace for each running segment.

Competitors must focus on efficient transitions and sustained effort to reach these remarkable round counts, reflecting the high level of fitness required to excel in this AMRAP format.

The workout Mahan honors US Army Captain Matthew Mahan, who made the ultimate sacrifice while serving in Afghanistan. Known for his leadership and commitment, he exemplified the values of courage, resilience, and dedication in the face of adversity.

This tribute workout serves as a reminder of the sacrifices made by those in the military and aims to inspire participants to push their limits, reflecting the strength and tenacity Captain Mahan displayed throughout his life.

Through this powerful tribute, athletes confront physical challenges while remembering the bravery of a true hero.