Hero WOD
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
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.
Hero WOD
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
Strategy: This is a push-dominant workout. Manage muscle fatigue and break up sets early.
Hero WOD
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
Strategy: This is a pure engine test. Find a sustainable pace and stick to it.
Hero WOD
Honoring Air Force Staff Sergeant Timothy Davis
Hard 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
BarbellPlates
Strategy: Barbell cycling efficiency and grip management are key. Don't drop the bar unnecessarily.
Hero WOD
Honoring Navy Petty Officer Second Class Mark Carter
Extreme 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
BarbellPlatesPull-up barRunning route
Strategy: Balance technical lifting with gymnastics endurance while managing fatigue for the runs.
Hero WOD
Honoring Army Staff Sergeant Christopher Nutt
Hard 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)
BarbellHeavy platesHigh boxPull-up bar
Strategy: Heavy deadlifts early will impact everything else. Pace accordingly and prioritize form.