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

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.

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.

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

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

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

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

A barbell complex that tests grip endurance and technical lifting under fatigue.

Strategy: 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.

Strategy: Manage grip fatigue and transition efficiently between movements. This workout is about consistency over speed.

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

Strategy: This is a long, grueling chipper. Pace the runs and break up barbell movements early.

A bodyweight HERO WOD with running, squats, push-ups, and lunges. Great for all levels.

Strategy: This is a moderate-length bodyweight workout. Keep moving and break up push-ups early.

A long, grindy HERO WOD with heavy cleans, wall balls, and handstand push-ups.

Strategy: Pace yourself for 30 rounds. Singles on cleans, break up HSPU early.

A fast, light barbell HERO WOD: 75 power snatches for time.

Strategy: This is a sprint workout. Go unbroken if possible, but break before failure.

A classic CrossFit HERO WOD with running, back extensions, and sit-ups.

Strategy: This is a posterior chain and core endurance test. Pace the runs and break up reps.

A high-skill workout combining Olympic lifting with gymnastics movements.

Strategy: Balance technical lifting with gymnastics endurance while managing fatigue for the runs.

A unique HERO WOD featuring running forwards and backwards.

Strategy: This is a running workout with a twist. Take care on the backwards runs.

A shoulder-intensive workout featuring overhead walking lunges, box jumps, wall balls, and handstand push-ups across 4 challenging rounds.

Strategy: This workout is a shoulder and leg endurance test with every movement taxing the upper body. Smart pacing on the overhead lunges and strategic rest periods are crucial for completion.

A brutal combination of long-distance running and heavy clean and jerks, testing both aerobic capacity and barbell cycling.

Strategy: This workout is deceptively brutal. The heavy clean and jerks sandwiched between long runs require careful energy management and technical proficiency under fatigue.

A challenging 10-round workout combining chest-to-bar pull-ups, front squats, and handstand push-ups with short sprint intervals.

Strategy: This workout demands balanced gymnastics strength, barbell cycling ability, and aerobic capacity across 10 rounds. The key is maintaining consistent round times while managing shoulder and grip fatigue.

A bodyweight pull-up and push-up chipper featuring 180 pull-ups (L-pulls, C2B, regular) and 180 push-ups across 4 rounds.

Strategy: This workout totals 180 pull-ups (various styles) and 180 push-ups. The key is managing grip and shoulder fatigue while maintaining strict standards on the three pull-up variations.

An extremely long cardio-intensive Hero WOD featuring rowing, burpees, box jumps, and running across 3 brutal rounds.

Strategy: This is one of the longest and most cardio-intensive Hero WODs. The combination of 3000m rowing, 150 burpees, 150 box jumps, and 2400m running requires exceptional aerobic capacity and mental toughness.

A grueling combination of thrusters and burpees that tests mental fortitude.

Strategy: Balance thruster pacing with burpee timing. Key is finding sustainable thruster sets.

A chipper HERO WOD with running, burpee box jumps, and kettlebell swings.

Strategy: This is a long chipper. Pace the runs and break up reps early.

A tough HERO WOD with running, rope climbs, and bodyweight movements.

Strategy: This is a grip and endurance test. Break up reps and pace the runs.

A brutal 6-round workout featuring 400m sandbag carries combined with push presses, box jumps, and sumo deadlift high pulls.

Strategy: The sandbag carries are the defining element of this workout. Managing grip and posterior chain fatigue while maintaining barbell cycling efficiency is the key to success.

A unique interval-style Hero WOD with 10 rounds of thrusters, pull-ups, and 100m sprints with built-in rest periods.

Strategy: The built-in rest periods allow for aggressive intensity on each round. The challenge is maintaining that intensity across all 10 rounds as fatigue accumulates.

An interval-style barbell complex workout with 5 rounds of power cleans, front squats, jerks, and pull-ups with rest periods.

Strategy: The barbell complex creates serious leg and shoulder fatigue, while 100 total pull-ups test grip endurance. The 90-second rest periods allow for recovery between rounds.

A 20-minute AMRAP combining heavy deadlifts, burpee pull-ups, kettlebell swings, and short runs.

Strategy: This is a sprint-pace AMRAP with heavy deadlifts as the technical anchor. The goal is consistent round times while managing grip fatigue and breathing.

A well-balanced 7-round workout combining kettlebell swings, power cleans, and box jumps.

Strategy: This is a moderate-weight, high-rep workout that tests consistent pacing and work capacity. Managing grip fatigue and breathing rhythm are key.

A unique 20-minute AMRAP featuring rope climbs, 400m runs, and max-rep handstand push-ups.

Strategy: This workout has a unique max-rep HSPU component, making it both a test of rounds completed and total HSPU volume. Strategy on the HSPU sets is critical.

A descending ladder workout featuring wall balls, box jumps, and kettlebell swings totaling 150 reps of each movement.

Strategy: The descending ladder format provides psychological relief as sets get smaller, but 150 reps of each movement creates serious cumulative fatigue. Pacing the first big set is critical.

An extremely leg-intensive workout with 10 rounds of rope climbs, 29 back squats, and barbell farmers carries.

Strategy: This workout features 290 total back squats, making it one of the most leg-intensive Hero WODs. The rope climbs and farmers carries add grip and full-body fatigue. Pacing the squats is absolutely critical.

High-volume workout focusing on upper body endurance and grip strength.

Strategy: Manage plate transitions and break up high-rep movements strategically.

A challenging workout honoring Marine Corporal Nicholas Bull, featuring a mix of running, rowing, and bodyweight movements.

Strategy: This workout combines endurance running with heavy deadlifts. The key is to maintain good form on the deadlifts while managing the running intervals.

A unique bodyweight Hero WOD featuring bear crawls and broad jumps with burpees, testing ground-based strength and explosive power.

Strategy: This ground-based workout requires pacing control and mental toughness. The combination of bear crawls and broad jumps with burpee penalties creates unique fatigue patterns in the shoulders, core, and legs.

A unique unilateral dumbbell workout combining hang split snatches with 14 rope climbs across 7 rounds.

Strategy: This workout tests unilateral strength, coordination, and grip endurance. The 14 rope climbs combined with 140 split snatches create serious shoulder and grip fatigue.

A simple but brutal bodyweight workout featuring 300 squats and 150 ring dips across 6 rounds.

Strategy: Despite appearing simple, this workout is deceptively brutal due to the high volume of squats and ring dips. Leg and tricep endurance are tested heavily.

Technical overhead movements combined with high-volume gymnastics.

Strategy: Technical overhead squats require perfect form. Break early and often to maintain quality.

A 20-minute gymnastics-focused AMRAP featuring parallette handstand push-ups, toes-to-rings, and medicine ball cleans.

Strategy: This gymnastics-heavy workout requires strong shoulder endurance, core strength, and grip. The parallette HSPU is the limiting movement for most athletes.

A high-volume bodyweight and kettlebell workout that tests muscular endurance.

Strategy: Maintain consistent pacing across all 5 rounds while managing fatigue accumulation.

A memorial workout for Lazar Đukić, a Serbian CrossFit athlete who tragically passed away during the 2024 CrossFit Games.

Strategy: This is a high-skill, high-volume workout. The key is to manage the rest periods effectively and maintain good form on the gymnastics movements.

A deadlift-focused workout that challenges posterior chain strength and endurance.

Strategy: Heavy deadlifts early will impact everything else. Pace accordingly and prioritize form.