Remember The Fallen - 11 CrossFit Hero Workouts you should try at least once

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

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