Luce
A Hero WOD honoring First Lieutenant Travis Manion and Major Douglas Zembiec, both Marines killed in Iraq. Performed with a 20lb vest.
- Format
- For Time
- Level
- elite
For Time
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Luce is a for-time workout by Fiz, built from 3 movements. It is set at elite level.
About Luce
Luce is three rounds of a one kilometre run, ten muscle-ups and one hundred air squats, worn under a weighted vest. It honours U.S. Army Captain Ronald Luce, killed in Afghanistan in 2009.
The vest changes which movement is hardest
Without the vest this is a long aerobic piece with a gymnastics gate in it. With the vest it becomes something else: thirty muscle-ups wearing additional load is beyond most athletes as a total, and the three hundred squats stop being a formality and start being the reason your legs will not run the third kilometre. The vest punishes the two movements that look easiest on paper and barely affects the one that looks hardest, which is why people misjudge this workout so consistently.
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Have a muscle-up plan before you start
Ten muscle-ups in a vest, three times, after a kilometre each time, is the part that decides whether you finish. If ten unbroken fresh is near your limit, plan for singles from round one and accept it. Get on the rings breathing under control rather than straight off the run, because a failed muscle-up in a vest costs far more than the fifteen seconds you saved. The squats want an unbroken rhythm at a pace that feels slow: one hundred is long enough that stopping once tends to mean stopping four times.
What's a good Luce time
Thirty minutes is a very strong Luce and the best go near twenty-five, though the honest range for anyone completing it in the vest is forty to fifty-five. Before you use those numbers, be realistic about the vest. Thirty muscle-ups under load is beyond most athletes as a total, and the failure mode is not a slow time, it is standing under the rings for ten minutes not completing reps. Take the vest off first. A vestless Luce done properly is a far better training day than a vested one you never finish.