Hero
WODs.

For time: 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run – wearing a 20lb weighted vest. The most iconic Hero WOD in CrossFit, performed worldwide every Memorial Day. Honoring Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005, during Operation Red Wings. Lt. Murphy exposed himself to enemy fire to make a satellite phone call for reinforcements, saving the life of his teammate Marcus Luttrell. He was posthumously awarded the Medal of Honor.

5 rounds for time: 12 deadlifts, 9 hang power cleans, 6 push jerks at 155/105lb. A devastating barbell complex that tests grip endurance, cycling speed, and stamina under fatigue. The barbell never leaves your hands for an entire round. Honoring USAF Staff Sergeant Timothy P. Davis, killed February 20, 2009, by an IED while on a convoy near Bagram, Afghanistan, during Operation Enduring Freedom.

For time: 1,000 box step-ups on a 20-inch box wearing a 45/35lb weighted vest. No jumping – every rep is a deliberate step. A pure mental grinder that strips away technical complexity and leaves nothing but volume, load, and forward movement. Most athletes partition into sets of 10 or 20. Honoring Navy SEAL Charles Keating IV, killed in action May 3, 2016, during a mission to rescue U.S. military advisors under ISIS attack near Tel Skuf, Iraq.

AMRAP in 20 minutes: 2 muscle-ups, 4 handstand push-ups, 8 kettlebell swings at 70/53lb. A gymnastics-heavy Hero WOD that demands both skill and stamina. The low rep counts per round are deceptive – the muscle-ups and HSPU fatigue quickly. Honoring Chief Petty Officer Nate Hardy, a Navy SEAL killed in combat February 4, 2008, during a direct action mission in Iraq.

AMRAP in 20 minutes: 7 muscle-ups, 3 burpees. Deceptively simple on paper – just two movements – but 7 muscle-ups per round accumulates massive pulling and pressing volume. This workout separates athletes with efficient kipping technique from everyone else. Honoring Sergeant First Class Daniel Ryan, a Special Forces soldier killed October 19, 2007, in Rambasi, Afghanistan.

3 rounds for time: 1,000m run, 10 muscle-ups, 100 squats – all wearing a 20lb weighted vest. A massive-volume Hero WOD combining running, high-skill gymnastics, and pure leg endurance. The weighted vest turns every movement into a grinding effort, and 300 total squats will leave your legs destroyed. Honoring First Lieutenant Travis Manion (USMC) and Colonel Douglas Zembiec (USMC).

7 rounds for time: 15 kettlebell swings, 15 power cleans, 15 box jumps on a 24-inch box. With 315 total reps across three demanding movements, Wittman is a high-volume grinder that taxes the posterior chain, grip, and cardiovascular system equally. Honoring Army Specialist Matthew Wittman, killed February 17, 2010, while serving in Kandahar Province, Afghanistan.

6 rounds for time: 24 air squats, 24 push-ups, 24 walking lunges, 400m run. A bodyweight Hero WOD with no barbell, no gymnastics, no equipment – just raw volume and running. 144 squats, 144 push-ups, 144 lunges, broken up by over a mile and a half of running. Honoring Staff Sergeant Edwardo Loredo, killed June 24, 2010, in Jolo Island, Philippines.

For time: 800m run, 28 kettlebell swings, 28 strict press, 28 front squats, 28 kettlebell swings, 800m run. The number 28 honors the 28 soldiers of the Royal Australian Regiment killed in the Battle of Long Tan on August 18, 1966, during the Vietnam War. A mixed-modal workout demanding strength and endurance across pressing, squatting, and running.

For time: 50 pull-ups, 400m run, 21 thrusters at 95lb, 800m run, 21 thrusters at 95lb, 400m run, 50 pull-ups. A sandwich structure that bookends heavy pulling with running and thrusters. 100 total pull-ups and 42 thrusters create a punishing push-pull balance. Honoring Army Sergeant Daniel Somers, an Operation Iraqi Freedom veteran who served two tours in Iraq.

7 rounds for time: 7 handstand push-ups, 7 thrusters at 135lb, 7 knees-to-elbows, 7 deadlifts at 245lb, 7 burpees, 7 kettlebell swings at 70lb, 7 pull-ups. Seven rounds, seven movements, seven reps each – 343 total reps across some of the most demanding movements in functional fitness. Honoring seven CIA officers killed December 30, 2009, in a suicide attack at Forward Operating Base Chapman in Khost Province, Afghanistan.

3 rounds for time: 30 squat cleans at 95lb, 30 pull-ups, 800m run. What looks like a simple triplet becomes a war of attrition – 90 squat cleans and 90 pull-ups with nearly 1.5 miles of running woven in. Honoring Navy Chief Petty Officer Mark Carter, killed in Iraq December 11, 2007.

5 rounds for time: 800m run, 5 rope climbs (15ft), 50 push-ups – all wearing a 20lb weighted vest. One of the longest Hero WODs, featuring 2.5 miles of running, 25 rope climbs, and 250 push-ups under load. Honoring Major Robert J. Marchanti II, killed April 16, 2011, in Laghman Province, Afghanistan.

5 rounds for time: 22 kettlebell swings, 22 box jumps, 400m run, 22 burpees, 22 wall ball shots. The number 22 represents the estimated number of veterans lost to suicide each day – woven into every rep. At 440 total reps plus over a mile of running, Whitten is a long, grinding effort. Honoring Army Captain Dan Whitten, killed February 2, 2010, in Zabul Province, Afghanistan.

4 rounds for time: 27 box jumps on a 24-inch box, 20 burpees, 11 squat cleans at 145lb. The 145lb squat cleans make this one of the heavier Hero WODs. Each round delivers 27 box jumps, a burpee grind, and 11 heavy barbell reps that demand technique under extreme fatigue. Honoring Private First Class George Pimentel, killed August 27, 2011, in Helmand Province, Afghanistan.

30 rounds for time: 5 wall ball shots at 20lb, 3 handstand push-ups, 1 power clean at 225lb. Thirty rounds of a short but punishing triplet. The single heavy power clean each round – at 225lb – demands explosive strength when your body is begging to quit. Honoring Staff Sergeant Aaron Holleyman, killed August 30, 2004, near Khaldiyah, Iraq.

For time: 21 thrusters at 115lb, 12 rope climbs (15ft), 15 thrusters at 115lb, 9 rope climbs, 9 thrusters at 115lb, 6 rope climbs. A descending ladder totalling 45 thrusters and 27 rope climbs. Overhead pressing and rope climbing combine for extreme upper body fatigue. Honoring Senior Chief Petty Officer Thomas J. Valentine, a Navy SEAL killed February 13, 2008, during training.

3 rounds for time: 800m run, 50 back extensions, 50 sit-ups. A deceptively simple Hero WOD with no barbell, no gymnastics skills, and no heavy loading – yet 150 back extensions, 150 sit-ups, and nearly 1.5 miles of running test midline endurance like few workouts can. Honoring Navy Lieutenant Michael McGreevy, killed June 28, 2005, during Operation Red Wings in Afghanistan.

For time: 800m run forward, 400m run backward, 800m run forward, 400m run backward. No barbell, no rig, no equipment – just running, including 800 meters of backward running. Running in reverse loads the quads and calves in an unfamiliar way. Honoring USAF Staff Sergeant Travis Griffin, killed April 3, 2008, in Balad, Iraq.

3 rounds for time: 800m run, 30 dumbbell squat cleans at 50lb, 30 burpees. A brutal triplet pairing running with the most metabolically demanding movements. The 50lb DB squat cleans through full range for 90 total reps, and 90 burpees ensure there is no hiding. Honoring Air Force Airman First Class Matthew Helton, killed September 28, 2009, in Helmand Province, Afghanistan.