Complete HERO WOD Database
Every CrossFit HERO WOD with detailed breakdowns, strategy guides, and scaling options. Honor the fallen while pushing your limits.
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
Equipment Needed:
Strategy Overview:
Break up bodyweight movements into manageable sets and maintain steady pacing on runs.
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
Equipment Needed:
Strategy Overview:
This is a test of muscular endurance and work capacity. The key is to find a sustainable pace and stick to it.
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
Equipment Needed:
Strategy Overview:
This is a high-intensity workout that tests both strength and endurance. The key is to push hard and minimize rest.
A simple but effective workout: 30 clean and jerks for time.
Workout:
- • 30 Clean and Jerks (135/95 lb) for time
Equipment Needed:
Strategy Overview:
This is a test of power and endurance. The key is to find a sustainable pace and stick to it.
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 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 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 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 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:
Strategy Overview:
Pace yourself for 30 rounds. Singles on cleans, break up HSPU early.
A fast, light barbell HERO WOD: 75 power snatches for time.
Workout:
- • 75 Power Snatches (75/55 lb) for time
Equipment Needed:
Strategy Overview:
This is a sprint workout. Go unbroken if possible, but break before failure.
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 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.
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.
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)
Equipment Needed:
Strategy Overview:
Manage plate transitions and break up high-rep movements strategically.
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.
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
Equipment Needed:
Strategy Overview:
Technical overhead squats require perfect form. Break early and often to maintain quality.
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 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
Equipment Needed:
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.
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.
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