Most Popular Hero WODs

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 classic CrossFit HERO WOD focused on upper body pushing strength with handstand push-ups, ring dips, and push-ups.

Strategy: 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.

Strategy: 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.

Strategy: 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.

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