Advanced Hero WODs

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 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.

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 grueling combination of thrusters and burpees that tests mental fortitude.

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

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

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

Technical overhead movements combined with high-volume gymnastics.

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

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 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.

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.

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.

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.