Running Hero WODs
Hero WODs that combine running with CrossFit movements for cardio endurance
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 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 brutal chipper HERO WOD with heavy barbell movements and running, honoring the soldiers lost in the Fort Hood tragedy.
Workout:
- • 20 Deadlifts (275/185 lb)
- • 400m Run
- • 20 Kettlebell Swings (2/1.5 pood)
- • 400m Run
- • 20 Overhead Squats (115/75 lb)
- • 400m Run
- • 20 Burpees
- • 400m Run
- • 20 Chest-to-Bar Pull-ups
- • 400m Run
- • 20 Box Jumps (24/20")
- • 400m Run
- • 20 Dumbbell Squat Cleans (45/35 lb)
- • 400m Run
Equipment Needed:
Strategy Overview:
This is a long, grueling chipper. Pace the runs and break up barbell movements early.
A bodyweight HERO WOD with running, squats, push-ups, and lunges. Great for all levels.
Workout:
- • 6 rounds for time of:
- • 24 Air Squats
- • 24 Push-ups
- • 24 Walking Lunges
- • 400m Run
Equipment Needed:
Strategy Overview:
This is a moderate-length bodyweight workout. Keep moving and break up push-ups early.
A classic CrossFit HERO WOD with running, back extensions, and sit-ups.
Workout:
- • 3 rounds for time of:
- • 800m Run
- • 50 Back Extensions
- • 50 Sit-ups
Equipment Needed:
Strategy Overview:
This is a posterior chain and core endurance test. Pace the runs and break up reps.
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 unique HERO WOD featuring running forwards and backwards.
Workout:
- • 800m Run
- • 400m Run (backwards)
- • 800m Run
- • 400m Run (backwards)
Equipment Needed:
Strategy Overview:
This is a running workout with a twist. Take care on the backwards runs.
A brutal combination of long-distance running and heavy clean and jerks, testing both aerobic capacity and barbell cycling.
Workout:
- • 1-Mile Run
- • 21 Clean and Jerks (155/105 lb)
- • 800m Run
- • 21 Clean and Jerks (155/105 lb)
- • 1-Mile Run
Equipment Needed:
Strategy Overview:
This workout is deceptively brutal. The heavy clean and jerks sandwiched between long runs require careful energy management and technical proficiency under fatigue.
A challenging 10-round workout combining chest-to-bar pull-ups, front squats, and handstand push-ups with short sprint intervals.
Workout:
- • 150m Run
- • 7 Chest-to-Bar Pull-Ups
- • 7 Front Squats (135/95 lb)
- • 7 Handstand Push-Ups
- • Repeat for 10 rounds
Equipment Needed:
Strategy Overview:
This workout demands balanced gymnastics strength, barbell cycling ability, and aerobic capacity across 10 rounds. The key is maintaining consistent round times while managing shoulder and grip fatigue.
An extremely long cardio-intensive Hero WOD featuring rowing, burpees, box jumps, and running across 3 brutal rounds.
Workout:
- • Row 1,000m
- • 50 Burpees
- • 50 Box Jumps (24/20 in)
- • Run 800m
- • Repeat for 3 rounds
Equipment Needed:
Strategy Overview:
This is one of the longest and most cardio-intensive Hero WODs. The combination of 3000m rowing, 150 burpees, 150 box jumps, and 2400m running requires exceptional aerobic capacity and mental toughness.
A chipper HERO WOD with running, burpee box jumps, and kettlebell swings.
Workout:
- • 9 Rounds for time of:
- • 7 Squat Cleans (185/135 lb)
- • 8 Burpee Box Jumps (24/20")
- • 9 Kettlebell Swings (2/1.5 pood)
- • 400m Run after each round
Equipment Needed:
Strategy Overview:
This is a long chipper. Pace the runs and break up reps early.
A tough HERO WOD with running, rope climbs, and bodyweight movements.
Workout:
- • 5 rounds for time of:
- • 3 Rope Climbs (15 ft)
- • 10 Toes-to-Bar
- • 21 Overhead Walking Lunges (45/35 lb plate)
- • 400m Run
Equipment Needed:
Strategy Overview:
This is a grip and endurance test. Break up reps and pace the runs.
A 20-minute AMRAP combining heavy deadlifts, burpee pull-ups, kettlebell swings, and short runs.
Workout:
- • 6 Deadlifts (225/155 lb)
- • 7 Burpee Pull-Ups
- • 10 Kettlebell Swings (70/53 lb)
- • 200m Run
- • AMRAP 20 minutes
Equipment Needed:
Strategy Overview:
This is a sprint-pace AMRAP with heavy deadlifts as the technical anchor. The goal is consistent round times while managing grip fatigue and breathing.
A unique 20-minute AMRAP featuring rope climbs, 400m runs, and max-rep handstand push-ups.
Workout:
- • 1 Rope Climb to 15 feet
- • Run 400m
- • Max-Rep Handstand Push-Ups
- • AMRAP 20 minutes
Equipment Needed:
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.
A challenging workout honoring Marine Corporal Nicholas Bull, featuring a mix of running, rowing, and bodyweight movements.
Workout:
- • 200 meter Run
- • 2 Deadlifts (275/185 lb)
- • 200 meter Run
- • 4 Deadlifts (275/185 lb)
- • 200 meter Run
- • 6 Deadlifts (275/185 lb)
- • 200 meter Run
- • 8 Deadlifts (275/185 lb)
- • 200 meter Run
- • 10 Deadlifts (275/185 lb)
- • 200 meter Run
- • 12 Deadlifts (275/185 lb)
- • 200 meter Run
- • 14 Deadlifts (275/185 lb)
- • 200 meter Run
- • 16 Deadlifts (275/185 lb)
- • 200 meter Run
- • 18 Deadlifts (275/185 lb)
- • 200 meter Run
- • 20 Deadlifts (275/185 lb)
- • 200 meter Run
Equipment Needed:
Strategy Overview:
This workout combines endurance running with heavy deadlifts. The key is to maintain good form on the deadlifts while managing the running intervals.
A high-volume bodyweight and kettlebell workout that tests muscular endurance.
Workout:
- • 22 Kettlebell Swings (2/1.5 pood)
- • 22 Box Jumps (24/20 in)
- • 400m Run
- • 22 Burpees
- • 22 Wall Balls (20/14 lb)
- • Repeat for 5 rounds
Equipment Needed:
Strategy Overview:
Maintain consistent pacing across all 5 rounds while managing fatigue accumulation.
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