Classic CrossFit Hero WODs
Timeless CrossFit benchmark Hero WODs that every athlete should know
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
- • *Rx: 20lb/14lb weighted vest*
Equipment Needed:
Strategy Overview:
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.
Workout:
- • 21-15-9 reps for time of:
- • Handstand Push-ups
- • Ring Dips
- • Push-ups
Equipment Needed:
Strategy Overview:
This is a push-dominant workout. Manage muscle fatigue and break up sets early.
A simple but tough endurance HERO WOD: run, row, run.
Workout:
- • 1 mile Run
- • 2,000m Row
- • 1 mile Run
Equipment Needed:
Strategy Overview:
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.
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.
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 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.
CrossFit's Most Challenging Workouts
This collection includes both HERO WODs (created to honor fallen military and first responders) and popular benchmark workouts like the "Girls" (Fran, Grace, Cindy). These represent the most challenging and well-known workouts in CrossFit, each testing different aspects of fitness.
HERO WODs vs. Benchmark Workouts
HERO WODs like Murph and The Seven are typically longer and honor fallen heroes. Benchmark workouts like Fran and Grace are shorter, intense tests of specific fitness domains. Both categories push athletes to their limits and provide excellent training stimuli.
Must-Know Workouts
- Murph: The most famous HERO WOD, performed worldwide on Memorial Day
- Fran: The quintessential CrossFit benchmark - 21-15-9 thrusters and pull-ups
- Grace: 30 clean and jerks for time - pure power endurance
- The Seven: One of the longest and most challenging HERO WODs