Running 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 simple but tough endurance HERO WOD: run, row, run.

Strategy: 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.

Strategy: 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.

Strategy: 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.

Strategy: 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.

Strategy: Balance technical lifting with gymnastics endurance while managing fatigue for the runs.

A unique HERO WOD featuring running forwards and backwards.

Strategy: 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.

Strategy: 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.

Strategy: 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.

Strategy: 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.

Strategy: This is a long chipper. Pace the runs and break up reps early.

A tough HERO WOD with running, rope climbs, and bodyweight movements.

Strategy: 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.

Strategy: 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.

Strategy: 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.

Strategy: 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.

Strategy: Maintain consistent pacing across all 5 rounds while managing fatigue accumulation.

A deadlift-focused workout that challenges posterior chain strength and endurance.

Strategy: Heavy deadlifts early will impact everything else. Pace accordingly and prioritize form.