CrossFit Hero WODs

Hero WODs are the most revered workouts in functional fitness. Each one is named after a fallen military service member, first responder, or law enforcement officer who made the ultimate sacrifice. These workouts are intentionally brutal — long, heavy, and mentally punishing — because the heroes they honor gave everything. Browse all 20 Hero WODs below, then open them in Fiz to track your score, compete on leaderboards, and honor their legacy through effort.

What Are Hero WODs?

Hero WODs are a tradition in CrossFit and the broader functional fitness community. Unlike benchmark "Girl" WODs that test specific fitness domains, Hero WODs are designed to push athletes to their absolute limits as a tribute to those who gave their lives in service. They typically feature high volume, heavy loads, and long time domains — sometimes exceeding an hour. The most famous Hero WOD, Murph, is performed by hundreds of thousands of athletes every Memorial Day, often wearing a 20lb weighted vest to match the body armor Lt. Michael Murphy wore in combat.

Each Hero WOD tells a story. DT honors USAF Staff Sergeant Timothy P. Davis with a barbell complex that tests grip and stamina across 5 brutal rounds. The Seven — with its 7 rounds of 7 movements for 7 reps — pays tribute to seven CIA officers killed in a 2009 attack in Afghanistan. Chad, named for Navy SEAL Charles Keating IV, strips away complexity entirely: 1,000 box step-ups, a relentless grind that tests mental fortitude as much as physical endurance.

Whether you are a seasoned CrossFit athlete or newer to functional fitness, Hero WODs are meant to be scaled to your ability. The point is not to Rx every movement — it is to push yourself beyond what feels comfortable and to remember why you are doing it. On Fiz, you can log your Hero WOD scores, compare times and rounds against friends, remix workouts with scaled movements, and revisit these tributes year after year to track your progress.

20 Workouts

All Hero WODs

Tap any workout to view the full breakdown, submit your score, and see the leaderboard in the Fiz app.

Murph

For time: 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run — all while 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.

For Time Bodyweight Running Weighted Vest Long

DT

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 United States Air Force Staff Sergeant Timothy P. Davis, who was killed on February 20, 2009, by an IED while on a convoy near Bagram, Afghanistan. He was supporting Operation Enduring Freedom.

For Time Barbell Deadlift Hang Power Clean Push Jerk

Chad

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 all technical complexity and leaves nothing but volume, load, and relentless forward movement. Most athletes partition into sets of 10 or 20. Honoring Navy SEAL Charles Keating IV, who was killed in action on May 3, 2016, during a mission to rescue U.S. military advisors under ISIS attack near Tel Skuf, Iraq.

For Time Box Step-Up Weighted Vest Endurance Long

Nate

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, and 20 minutes is a long time to hold technique together. Honoring Chief Petty Officer Nate Hardy, a Navy SEAL killed in combat on February 4, 2008, during a direct action mission in Iraq.

AMRAP Muscle-Up HSPU Kettlebell Gymnastics

Ryan

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 over 20 minutes. This workout separates athletes with efficient kipping technique from everyone else. Honoring Sergeant First Class Daniel Ryan, a Special Forces soldier killed on October 19, 2007, in Rambasi, Afghanistan, while conducting combat operations.

AMRAP Muscle-Up Burpee Gymnastics

Luce

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), two Marines known for extraordinary courage and leadership who made the ultimate sacrifice.

For Time Running Muscle-Up Squat Weighted Vest

Wittman

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. The power cleans become the limiter as fatigue sets in around round 4. Honoring Army Specialist Matthew Wittman, who was killed on February 17, 2010, while serving in Kandahar Province, Afghanistan.

For Time Kettlebell Power Clean Box Jump High Volume

Loredo

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. The simplicity is what makes it brutal: 144 squats, 144 push-ups, and 144 lunges broken up by over a mile and a half of running. Honoring Staff Sergeant Edwardo Loredo, who was killed on June 24, 2010, in Jolo Island, Philippines, during combat operations.

For Time Bodyweight Running Squat Push-Up Lunge

Jag 28

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

For Time Running Kettlebell Strict Press Front Squat

Daniel

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. The 100 total pull-ups and 42 thrusters create a punishing push-pull balance, and the varying run distances disrupt any pacing strategy. Honoring Army Sergeant Daniel Somers, an Operation Iraqi Freedom veteran who served two tours in Iraq.

For Time Pull-Up Thruster Running Barbell

The Seven

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. The number seven permeates every aspect of this workout — 7 rounds, 7 movements, 7 reps each — for a staggering 343 total reps across some of the most demanding movements in functional fitness. Honoring seven CIA officers killed on December 30, 2009, in a suicide attack at Forward Operating Base Chapman in Khost Province, Afghanistan.

For Time HSPU Thruster Deadlift Kettlebell Burpee Long

Badger

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. The squat cleans accumulate massive leg and grip fatigue that makes the pull-ups progressively harder each round. Honoring Navy Chief Petty Officer Mark Carter, who was killed in Iraq on December 11, 2007, while conducting combat operations.

For Time Squat Clean Pull-Up Running Barbell

RJ

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. The rope climbs with a vest demand serious upper body strength and efficiency. Honoring Major Robert J. Marchanti II, who was killed on April 16, 2011, in Laghman Province, Afghanistan, when his base was attacked.

For Time Running Rope Climb Push-Up Weighted Vest Long

Whitten

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 — a powerful reminder woven into every rep. At 440 total reps plus over a mile of running, Whitten is a long, grinding effort that tests every energy system. Honoring Army Captain Dan Whitten, who was killed on February 2, 2010, in Zabul Province, Afghanistan, when his vehicle was struck by an IED.

For Time Kettlebell Box Jump Running Burpee Wall Ball

Klepto

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

For Time Box Jump Burpee Squat Clean Heavy

Holleyman

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. That is 30 heavy singles woven between 150 wall balls and 90 HSPU. Honoring Staff Sergeant Aaron Holleyman, who was killed on August 30, 2004, near Khaldiyah, Iraq, during a combat patrol.

For Time Wall Ball HSPU Power Clean Heavy Many Rounds

Tommy V

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 of thrusters and rope climbs that totals 45 thrusters and 27 rope climbs. The combination of overhead pressing and rope climbing creates extreme upper body fatigue, and the 115lb thrusters are no joke when your grip is shot from climbing. Honoring Senior Chief Petty Officer Thomas J. Valentine, a Navy SEAL who was killed on February 13, 2008, during a training exercise.

For Time Thruster Rope Climb Barbell Ladder

Michael

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 will test your midline endurance like few workouts can. The back extensions are the hidden tax, destroying your posterior chain before each run. Honoring Navy Lieutenant Michael McGreevy, who was killed on June 28, 2005, during Operation Red Wings in Afghanistan.

For Time Running Back Extension Sit-Up Midline

Griff

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 demands a completely different motor pattern and loads the quads and calves in an unfamiliar way, making this simple workout surprisingly challenging and unique among Hero WODs. Honoring United States Air Force Staff Sergeant Travis Griffin, who was killed on April 3, 2008, in Balad, Iraq.

For Time Running Backward Run No Equipment

Helton

3 rounds for time: 800m run, 30 dumbbell squat cleans at 50lb, 30 burpees. A brutal triplet that pairs running with two of the most metabolically demanding movements. The dumbbell squat cleans at 50lb per hand require you to move through full range of motion for 90 total reps, and 90 burpees ensure there is no hiding from the effort. Honoring Air Force Airman First Class Matthew Helton, who was killed on September 28, 2009, in Helmand Province, Afghanistan, during combat operations.

For Time Running DB Squat Clean Burpee Dumbbell

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