Complete HERO WOD Database
Every CrossFit HERO WOD with detailed breakdowns, strategy guides, and scaling options. Honor the fallen while pushing your limits.
The most famous and challenging HERO WOD in CrossFit, performed on Memorial Day worldwide.
Workout:
- • 1 mile Run
- • 100 Pull-ups
- • 200 Push-ups
- • 300 Air Squats
- • 1 mile Run
Equipment Needed:
Strategy Overview:
Break up bodyweight movements into manageable sets and maintain steady pacing on runs.
A barbell complex that tests grip endurance and technical lifting under fatigue.
Workout:
- • 12 Deadlifts (155/105 lb)
- • 9 Hang Power Cleans (155/105 lb)
- • 6 Push Jerks (155/105 lb)
- • Repeat for 5 rounds
Equipment Needed:
Strategy Overview:
Barbell cycling efficiency and grip management are key. Don't drop the bar unnecessarily.
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
- • 7 Kettlebell Swings (2/1.5 pood)
- • 7 Pull-ups
- • Complete 7 rounds for time
Equipment Needed:
Strategy Overview:
Manage grip fatigue and transition efficiently between movements. This workout is about consistency over speed.
A high-skill workout combining Olympic lifting with gymnastics movements.
Workout:
- • 30 Squat Cleans (95/65 lb)
- • 30 Pull-ups
- • 800m Run
- • Repeat for 3 rounds
Equipment Needed:
Strategy Overview:
Balance technical lifting with gymnastics endurance while managing fatigue for the runs.
A grueling combination of thrusters and burpees that tests mental fortitude.
Workout:
- • 100 Thrusters (135/95 lb)
- • At the start of every minute (including 0:00): 5 Burpees
- • Complete for time
Equipment Needed:
Strategy Overview:
Balance thruster pacing with burpee timing. Key is finding sustainable thruster sets.
High-volume workout focusing on upper body endurance and grip strength.
Workout:
- • With a 45 lb plate:
- • 21 Overhead Lunges (each leg)
- • 50 Sit-ups
- • 50 Back Extensions
- • 50 Push-ups
- • 50 Jump Squats
- • 50 Mountain Climbers
- • 21 Overhead Lunges (each leg)
Equipment Needed:
Strategy Overview:
Manage plate transitions and break up high-rep movements strategically.
Technical overhead movements combined with high-volume gymnastics.
Workout:
- • 21 Overhead Squats (95/65 lb)
- • 42 Pull-ups
- • 15 Overhead Squats (95/65 lb)
- • 30 Pull-ups
- • 9 Overhead Squats (95/65 lb)
- • 18 Pull-ups
Equipment Needed:
Strategy Overview:
Technical overhead squats require perfect form. Break early and often to maintain quality.
A high-volume bodyweight and kettlebell workout that tests muscular endurance.
Workout:
- • 22 Kettlebell Swings (2/1.5 pood)
- • 22 Box Jumps (24/20 in)
- • 400m Run
- • 22 Burpees
- • 22 Wall Balls (20/14 lb)
- • Repeat for 5 rounds
Equipment Needed:
Strategy Overview:
Maintain consistent pacing across all 5 rounds while managing fatigue accumulation.
Heavy thrusters combined with rope climbs create a unique strength and skill challenge.
Workout:
- • 200 Thrusters (135/95 lb)
- • Every 2 minutes: 3 Rope Climbs (15 ft)
Equipment Needed:
Strategy Overview:
Balance thruster volume with rope climb timing. Efficiency on rope is crucial.
A deadlift-focused workout that challenges posterior chain strength and endurance.
Workout:
- • 10 Handstand Push-ups
- • 15 Deadlifts (250/160 lb)
- • 25 Box Jumps (30/24 in)
- • 50 Pull-ups
- • 100 Wall Balls (20/14 lb)
- • 200 Double Unders
- • 400m Run with 45/25 lb plate
Equipment Needed:
Strategy Overview:
Heavy deadlifts early will impact everything else. Pace accordingly and prioritize form.
What Are CrossFit HERO WODs?
CrossFit HERO WODs are workouts created to honor fallen military, police, fire, and emergency personnel. These workouts are typically longer and more challenging than regular CrossFit workouts, designed to reflect the sacrifice and dedication of the heroes they commemorate.
Why Are HERO WODs So Challenging?
HERO WODs like Murph, The Seven, and Kalsu are intentionally difficult because they represent the ultimate sacrifice made by service members. The physical and mental challenge mirrors the dedication and perseverance of those being honored.
Popular HERO WODs You Should Know
- Murph: The most famous HERO WOD, performed worldwide on Memorial Day
- The Seven: One of the longest and most challenging WODs in CrossFit
- DT: A barbell-focused workout testing grip endurance
- Kalsu: Combines thrusters with burpees for maximum suffering