Complete HERO WOD Database

Every CrossFit HERO WOD with detailed breakdowns, strategy guides, and scaling options. Honor the fallen while pushing your limits.

Murph

Honoring Navy Lieutenant Michael Murphy

Extreme 22,200 monthly searches

The most famous and challenging HERO WOD in CrossFit, performed on Memorial Day worldwide.

Workout:

  • • 1 mile Run
  • • 100 Pull-ups
  • • 200 Push-ups
  • • 300 Air Squats
  • • 1 mile Run
Time Cap: 60 minutes

Equipment Needed:

Pull-up bar Running route 20lb/14lb weighted vest (Rx)

Strategy Overview:

Break up bodyweight movements into manageable sets and maintain steady pacing on runs.

Cindy

Honoring Cindy O'Brien

Moderate 15,000 monthly searches

A classic CrossFit benchmark workout featuring bodyweight movements in a 20-minute AMRAP.

Workout:

  • • Complete as many rounds as possible in 20 minutes of:
  • • 5 Pull-ups
  • • 10 Push-ups
  • • 15 Air Squats
Time Cap: 20 minutes

Equipment Needed:

Pull-up bar

Strategy Overview:

This is a test of muscular endurance and work capacity. The key is to find a sustainable pace and stick to it.

Fran

Honoring Fran

Hard 12,000 monthly searches

One of the most famous CrossFit workouts, featuring thrusters and pull-ups in a 21-15-9 rep scheme.

Workout:

  • • 21-15-9 reps for time of:
  • • Thrusters (95/65 lb)
  • • Pull-ups
Time Cap: 10 minutes

Equipment Needed:

Barbell Plates Pull-up bar

Strategy Overview:

This is a high-intensity workout that tests both strength and endurance. The key is to push hard and minimize rest.

Grace

Honoring Grace

Moderate 8,000 monthly searches

A simple but effective workout: 30 clean and jerks for time.

Workout:

  • • 30 Clean and Jerks (135/95 lb) for time
Time Cap: 10 minutes

Equipment Needed:

Barbell Plates

Strategy Overview:

This is a test of power and endurance. The key is to find a sustainable pace and stick to it.

JT

Honoring Petty Officer 1st Class Jeff Taylor

Hard 5,400 monthly searches

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:

Rings Wall space for HSPU

Strategy Overview:

This is a push-dominant workout. Manage muscle fatigue and break up sets early.

Jerry

Honoring Sgt. Major Jerry D. Patton

Hard 4,400 monthly searches

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

Workout:

  • • 1 mile Run
  • • 2,000m Row
  • • 1 mile Run

Equipment Needed:

Rower Running route

Strategy Overview:

This is a pure engine test. Find a sustainable pace and stick to it.

DT

Honoring Air Force Staff Sergeant Timothy Davis

Hard 4,200 monthly searches

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
Time Cap: 25 minutes

Equipment Needed:

Barbell Plates

Strategy Overview:

Barbell cycling efficiency and grip management are key. Don't drop the bar unnecessarily.

The Seven

Honoring Seven CIA Officers

Extreme 3,200 monthly searches

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
Time Cap: 45 minutes

Equipment Needed:

Barbell Plates Kettlebell Pull-up bar Wall space for HSPU

Strategy Overview:

Manage grip fatigue and transition efficiently between movements. This workout is about consistency over speed.

Lumberjack 20

Honoring Fallen Soldiers of Fort Hood

Extreme 3,200 monthly searches

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:

Barbell Plates Kettlebell Pull-up bar Box Dumbbells Running route

Strategy Overview:

This is a long, grueling chipper. Pace the runs and break up barbell movements early.

Loredo

Honoring Jose Eduardo Loredo

Moderate 3,200 monthly searches

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:

Running route

Strategy Overview:

This is a moderate-length bodyweight workout. Keep moving and break up push-ups early.

Holleyman

Honoring Aaron Holleyman

Extreme 2,900 monthly searches

A long, grindy HERO WOD with heavy cleans, wall balls, and handstand push-ups.

Workout:

  • • 30 rounds for time of:
  • • 5 Wall Ball Shots (20/14 lb)
  • • 3 Handstand Push-ups
  • • 1 Power Clean (225/155 lb)

Equipment Needed:

Wall ball Barbell Plates Wall space for HSPU

Strategy Overview:

Pace yourself for 30 rounds. Singles on cleans, break up HSPU early.

Randy

Honoring Randy Simmons

Moderate 2,900 monthly searches

A fast, light barbell HERO WOD: 75 power snatches for time.

Workout:

  • • 75 Power Snatches (75/55 lb) for time

Equipment Needed:

Barbell Plates

Strategy Overview:

This is a sprint workout. Go unbroken if possible, but break before failure.

Michael

Honoring Lt. Michael McGreevy

Hard 2,900 monthly searches

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:

GHD or back extension machine Running route

Strategy Overview:

This is a posterior chain and core endurance test. Pace the runs and break up reps.

Badger

Honoring Navy Petty Officer Second Class Mark Carter

Extreme 2,800 monthly searches

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
Time Cap: 40 minutes

Equipment Needed:

Barbell Plates Pull-up bar Running route

Strategy Overview:

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

Griff

Honoring SSgt. Travis L. Griffin

Moderate 2,400 monthly searches

A unique HERO WOD featuring running forwards and backwards.

Workout:

  • • 800m Run
  • • 400m Run (backwards)
  • • 800m Run
  • • 400m Run (backwards)

Equipment Needed:

Running route

Strategy Overview:

This is a running workout with a twist. Take care on the backwards runs.

Kalsu

Honoring Army First Lieutenant Robert James Kalsu

Extreme 2,100 monthly searches

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
Time Cap: 30 minutes

Equipment Needed:

Barbell Plates

Strategy Overview:

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

Ship

Honoring Canadian Forces Sergeant Sean Ship

Hard 2,100 monthly searches

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:

Barbell Plates Kettlebell Box Running route

Strategy Overview:

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

White

Honoring U.S. Army Sgt. Jeremy A. White

Hard 2,100 monthly searches

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:

Rope Pull-up bar Plate Running route

Strategy Overview:

This is a grip and endurance test. Break up reps and pace the runs.

Arnie

Honoring Army Staff Sergeant Arnold Dahl

Hard 1,800 monthly searches

High-volume workout focusing on upper body endurance and grip strength.

Workout:

  • • With a 45 lb plate:
  • • 21 Overhead Lunges (each leg)
  • • 50 Sit-ups
  • • 50 Back Extensions
  • • 50 Push-ups
  • • 50 Jump Squats
  • • 50 Mountain Climbers
  • • 21 Overhead Lunges (each leg)
Time Cap: 35 minutes

Equipment Needed:

45lb plate GHD or floor space for back extensions

Strategy Overview:

Manage plate transitions and break up high-rep movements strategically.

Bull

Honoring Marine Corporal Nicholas Bull

Hard 1,800 monthly searches

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
Time Cap: 45 minutes

Equipment Needed:

Barbell Plates Running route

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.

Josh

Honoring Army Staff Sergeant Joshua Hager

Extreme 1,500 monthly searches

Technical overhead movements combined with high-volume gymnastics.

Workout:

  • • 21 Overhead Squats (95/65 lb)
  • • 42 Pull-ups
  • • 15 Overhead Squats (95/65 lb)
  • • 30 Pull-ups
  • • 9 Overhead Squats (95/65 lb)
  • • 18 Pull-ups
Time Cap: 30 minutes

Equipment Needed:

Barbell Plates Pull-up bar

Strategy Overview:

Technical overhead squats require perfect form. Break early and often to maintain quality.

Whitten

Honoring Navy Lieutenant Andrew Richard Whitten

Hard 1,200 monthly searches

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
Time Cap: 40 minutes

Equipment Needed:

Kettlebell Box Wall ball Running route

Strategy Overview:

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

Lazar

Honoring Lazar Đukić

Extreme 1,000 monthly searches

A memorial workout for Lazar Đukić, a Serbian CrossFit athlete who tragically passed away during the 2024 CrossFit Games.

Workout:

  • • 3 rounds of: 30 calorie row, 10 bar muscle-ups, rest 3 minutes
  • • 3 rounds of: 30 calorie row, 15 strict handstand push-ups, rest 3 minutes
  • • 3 rounds of: 10 bar muscle-ups, 15 strict handstand push-ups
Time Cap: 99 minutes

Equipment Needed:

Rower Pull-up bar Wall space for HSPU

Strategy Overview:

This is a high-skill, high-volume workout. The key is to manage the rest periods effectively and maintain good form on the gymnastics movements.

Nutts

Honoring Army Staff Sergeant Christopher Nutt

Hard 900 monthly searches

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
Time Cap: 45 minutes

Equipment Needed:

Barbell Heavy plates High box Pull-up bar Wall ball Jump rope Plate for run

Strategy Overview:

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

What Are CrossFit HERO WODs?

CrossFit HERO WODs are workouts created to honor fallen military, police, fire, and emergency personnel. These workouts are typically longer and more challenging than regular CrossFit workouts, designed to reflect the sacrifice and dedication of the heroes they commemorate.

Why Are HERO WODs So Challenging?

HERO WODs like Murph, The Seven, and Kalsu are intentionally difficult because they represent the ultimate sacrifice made by service members. The physical and mental challenge mirrors the dedication and perseverance of those being honored.

Popular HERO WODs You Should Know

  • Murph: The most famous HERO WOD, performed worldwide on Memorial Day
  • The Seven: One of the longest and most challenging WODs in CrossFit
  • DT: A barbell-focused workout testing grip endurance
  • Kalsu: Combines thrusters with burpees for maximum suffering