Athlete preparing for a functional fitness workout beside a barbell and pull-up rig

The Hero WOD training library

Build the base. Scale with purpose. Improve your Hero WOD time.

Practical workout standards, scaling paths, and pacing strategy for athletes who want to become stronger, move better, and perform Hero WODs with more confidence.

Build your foundation WOD Scale Finder

Level 01

Build the base

Learn the standards, build sound movement, and start at a level you can own.

Level 02

Scale with purpose

Use the WOD Scale Finder for a practical starting point when you need a different movement.

Level 03

Improve your time

Return to Hero WODs with a clearer pacing plan and measurable progress.

Start here

Choose a workout. Build a smarter plan.

Open a benchmark, understand its demand, then use the right level of strategy and scaling to train it well.

Hero WOD

Murph

Honoring Navy Lieutenant Michael Murphy

Extreme

The most famous and challenging HERO WOD in CrossFit, performed on Memorial Day worldwide. This workout honors Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005.

Workout

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 mile Run
Pull-up barRunning route or treadmill20lb/14lb weighted vest (Rx)Cross-training shoes

Difficulty

9/10

Time cap

60 minutes

Strategy: Murph requires strategic pacing and movement breakdown. The key is managing the 600 total bodyweight reps while preserving energy for both mile runs. Equipment choice significantly impacts performance - avoid weightlifting shoes for this workout.

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Hero WOD

JT

Honoring Petty Officer 1st Class Jeff Taylor

Hard

A classic CrossFit HERO WOD focused on upper body pushing strength with handstand push-ups, ring dips, and push-ups.

Workout

  • 21-15-9 reps for time of:
  • Handstand Push-ups
  • Ring Dips
  • Push-ups
RingsWall space for HSPU

Difficulty

7/10

Strategy: This is a push-dominant workout. Manage muscle fatigue and break up sets early.

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Hero WOD

Jerry

Honoring Sgt. Major Jerry D. Patton

Hard

A simple but tough endurance HERO WOD: run, row, run.

Workout

  • 1 mile Run
  • 2,000m Row
  • 1 mile Run
RowerRunning route

Difficulty

7/10

Strategy: This is a pure engine test. Find a sustainable pace and stick to it.

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Benchmark series

Classic Girl WODs.

Simple on paper, ruthless in execution. Learn the standard, the stimulus, and the strategy.

Browse Girl WODs

Benchmark WOD

Fran

Beginner Friendly

The most famous CrossFit benchmark WOD. 21-15-9 reps of thrusters and pull-ups for time. Fast, brutal, and humbling.

Workout

  • 21-15-9 reps for time of:
  • Thrusters (95/65 lb)
  • Pull-ups
BarbellPull-up barPlates

Difficulty

4/10

Time cap

10:00 (elite athletes finish in 2-4 minutes)

Strategy: Fran is a sprint. The goal is to move as quickly as possible while managing the grip fatigue and lung burn. Breaking up sets strategically is key—going unbroken rarely works unless you're elite. The thruster weight should feel light, and pull-ups must be efficient.

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Benchmark WOD

Grace

Beginner Friendly

Thirty clean and jerks for time at 135/95 lb. Simple, brutal, and a true test of your Olympic lifting under fatigue.

Workout

  • 30 Clean and Jerks for time
  • (135/95 lb)
BarbellPlates

Difficulty

3/10

Time cap

10:00 (elite athletes finish in 1-3 minutes)

Strategy: Grace is deceptively simple but crushingly difficult. It's a single movement—clean and jerk—but 30 reps at a moderate weight will test your grip, shoulders, legs, and mental toughness. Breaking early and managing fatigue is essential.

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Benchmark WOD

Cindy

Beginner Friendly

A 20-minute AMRAP of 5 pull-ups, 10 push-ups, and 15 air squats. Simple bodyweight movements, brutal volume.

Workout

  • 20-minute AMRAP:
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats
Pull-up bar

Difficulty

2/10

Time cap

20:00 (AMRAP)

Strategy: Cindy is a test of muscular endurance and pacing. The movements are simple, but 20 minutes of continuous work will expose weaknesses. The key is finding a sustainable pace and sticking to it without burning out.

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Progress over time

Build capacity before you chase the clock.

Use the foundational work first, then bring stronger movement, more repeatable pacing, and better decisions back to the benchmark.

Explore extreme WODs

Hero WOD

The Seven

Honoring Seven CIA Officers

Extreme

One of the most brutal HERO WODs, combining high reps with technical movements.

Workout

  • 7 Handstand Push-ups
  • 7 Thrusters (135/95 lb)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (245/165 lb)
  • 7 Burpees
BarbellPlatesKettlebellPull-up bar

Difficulty

10/10

Time cap

45 minutes

View workout Strategy

Hero WOD

Lumberjack 20

Honoring Fallen Soldiers of Fort Hood

Extreme

A brutal chipper HERO WOD with heavy barbell movements and running, honoring the soldiers lost in the Fort Hood tragedy.

Workout

  • 20 Deadlifts (275/185 lb)
  • 400m Run
  • 20 Kettlebell Swings (2/1.5 pood)
  • 400m Run
  • 20 Overhead Squats (115/75 lb)
BarbellPlatesKettlebellPull-up bar

Difficulty

10/10

View workout Strategy

Hero WOD

Murph

Honoring Navy Lieutenant Michael Murphy

Extreme

The most famous and challenging HERO WOD in CrossFit, performed on Memorial Day worldwide. This workout honors Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005.

Workout

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 mile Run
Pull-up barRunning route or treadmill20lb/14lb weighted vest (Rx)Cross-training shoes

Difficulty

9/10

Time cap

60 minutes

View workout Strategy

Train together

Community events and shared effort.

Find training opportunities, community workouts, and reasons to show up when it counts.

View all events

Built for the work

Less noise. Better preparation.

Every page is designed to help you understand the workout before you step on the floor.

01 · Understand

Clear workout standards

See the format, equipment, and key details without having to sift through filler.

02 · Prepare

Strategy by capability

Use accessible pacing and movement guidance to make better decisions before fatigue arrives.

03 · Connect

A living training library

Move from a workout to strategy, gear, articles, and community resources in one focused system.

Training starts here

Pick a benchmark. Show up prepared.

Start with an iconic Hero WOD, then use the surrounding strategy and resources to make the work count.

Start with Murph Get WOD updates