Most Popular Hero WODs
The most searched and performed Hero WODs in the CrossFit community
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 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.
One of the most brutal HERO WODs, combining high reps with technical movements.
Workout:
- • 7 Handstand Push-ups
- • 7 Thrusters (135/95 lb)
- • 7 Knees-to-Elbows
- • 7 Deadlifts (245/165 lb)
- • 7 Burpees
- • 7 Kettlebell Swings (2/1.5 pood)
- • 7 Pull-ups
- • Complete 7 rounds for time
Equipment Needed:
Strategy Overview:
Manage grip fatigue and transition efficiently between movements. This workout is about consistency over speed.
A grueling combination of thrusters and burpees that tests mental fortitude.
Workout:
- • 100 Thrusters (135/95 lb)
- • At the start of every minute (including 0:00): 5 Burpees
- • Complete for time
Equipment Needed:
Strategy Overview:
Balance thruster pacing with burpee timing. Key is finding sustainable thruster sets.
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