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Moore HERO WOD

Honoring Officer David S. Moore

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

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The Workout

  • 1 Rope Climb to 15 feet
  • Run 400m
  • Max-Rep Handstand Push-Ups
  • AMRAP 20 minutes

Time Cap

20 minutes

Rx Standards

Men (Rx)

Bodyweight

Women (Rx)

Bodyweight

Equipment Needed

Rope
Running route

Recommended Gear

  • Long socks or shin guards (for rope climbs)
  • Wrist wraps (for HSPU)
  • Chalk
  • Running shoes
  • Gymnastics grips (optional)

Strategy Overview

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.

Honoring a Hero

In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, who died on January 26, 2011, from gunshot wounds suffered when he stopped a stolen vehicle and the driver opened fire. Survived by mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13

Quick Tips for Success

1

Max-rep HSPU requires strategic pacing

2

Don't go to complete failure on HSPU

3

Rope climbs before HSPU creates shoulder fatigue

4

Track both rounds and total HSPU reps

Take Your Training Further

Detailed Strategy

Get the complete breakdown with pacing and movement tips.

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