What is a CrossFit Hero WOD?
Good question. Fellow CrossFitters name a number of WODs after fallen service personnel. One of the best known is ‘Murphy,’ named after a 29 year old U.S. Navy Lieutenant called Michael Murphy who died in Afghanistan in 2005.
A Hero WOD is therefore about honoring a fallen hero. Be warned, however; some of them (in fact all of them) are designed to put you in a world of hurt and make you question why you’re doing them. This brings the entire Hero WOD into perspective.
Hero WODs are not supposed to be a daily ritual - we wouldn't wish that on anyone. But if you're feeling a challenge then here's 11 of our favourite Hero WODs we think you should try.
#1 "CrossFit Murph"
Named after Lt Michael Murphy, 29, who died in Afghanistan 2005.
For time:
- 1 mile run
- 100 pull ups
- 200 push ups
- 300 squats
- 1 mile run
#2 "CrossFit Badger"
Named after Mike Carter, 27, who died in Iraq 2007.
3 rounds for time:
- 30 squat cleans with 95/65 pounds
- 30 pull ups
- 800 meter run
#3 "CrossFit Nate"
Named after Nate Hardy, who died in Iraq. Nate is survived by his wife Mindi and his infant son Parker.
AMRAP20: As many rounds as possible in 20 minutes
- 2 muscle ups
- 4 handstand push ups
- 8 kettlebell swings with 2-pood
#4 "CrossFit Nutts"
Named after Lieutenant Andrew Richard Nuttall, 30 who died in 2009. Survived by his parents.
For time:
- 10 handstand push-ups
- 15 deadlifts, 250/175 pounds
- 25 box jumps, 30 inch box
- 50 pull-ups
- 100 wallball shots, 20 pounds, 10’ target
- 200 double unders
- Run 400 meters with a 45/35lb plate
#5 "CrossFit Danny"
Named after Sergeant Daniel Sakai, 35, who died in 2009. Daniel is survived by his wife and daughter.
AMRAP 20
- 30 box jumps to a 24/20 inch box
- 20 push presses with 115/75 pounds
- 30 pull ups
#6 "The Seven"
Named after the seven CIA members that were killed in Afghanistan by a suicide bomber in 2009.
7 rounds for time:
- 7 Handstand push ups
- 135/95 pound thruster, 7 reps
- 7 knees to elbow
- 245/165 pound deadlift, 7 reps
- 7 burpees
- 7 kettlebell swings, 2-pood
- 7 pull-ups
#7 "CrossFit Coe"
Named after Sgt Keith Adam Coe, 30, who died in Iraq, 2010. Survived by his wife Katrina Coe, and two sons and daughter.
Ten rounds for time:
- 95/65 pound thruster, 10 reps
- 10 ring push-ups
#8 "CrossFit Whitten"
Named after Army Captain Dan Whitten, 28. Died in Afghanistan 2010.
Five rounds of:
- 22 kettlebell swings, 2 pood
- 22 box jumps, 24/20 inch box
- Run 400 meters
- 22 burpees
- 22 wall ball shots, 20/14 pound ball
#9 "CrossFit Bull"
Named after Captain Brandon “Bull” Barrett, 27, died in 2010. Survived by his parents, sisters, his brother and grandmother.
Two rounds of:
- 200 double unders
- 135/95 pound overhead squat, 50 reps
- 50 pull ups
- Run 1 mile
#10 "CrossFit Holbrook"
Named after Army Captain Jason Holbrook who died in 2010. Survived by his wife and parents.
Ten rounds, each round for time:
- 115/85 pound thrusters, 5 reps
- 10 pull ups
- 100 meter sprint
- Rest 1 minute
#11 "CrossFit Weaver"
Named after First Lieutenant Todd W. Weaver died in Afghanistan 2010. Survived by his wife and daughter.
Four rounds of:
10 L-pull ups
15 push ups
15 chest to bar pull ups
15 push ups
20 pull ups
15 push ups
