Master ALL HERO WODs
Complete strategies for every CrossFit HERO WOD - from beginner to advanced. Honor the fallen, push your limits, find your level.
Most Popular HERO WODs
The workouts everyone's searching for
The most famous and challenging HERO WOD in CrossFit, performed on Memorial Day worldwide. This workout honors Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005.
Workout:
- • 1 mile Run
- • 100 Pull-ups
- • 200 Push-ups
- • 300 Air Squats
- • 1 mile Run
- • *Rx: 20lb/14lb weighted vest*
Equipment Needed:
Strategy Overview:
Murph requires strategic pacing and movement breakdown. The key is managing the 600 total bodyweight reps while preserving energy for both mile runs. Equipment choice significantly impacts performance - avoid weightlifting shoes for this workout.
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.
The most famous CrossFit benchmark workout. A sprint combining thrusters and pull-ups that tests power, strength, and mental toughness.
Workout:
- • 21-15-9 for time:
- • Thrusters (95/65 lb)
- • Pull-ups
Equipment Needed:
Strategy Overview:
Fran is a sprint workout requiring aggressive pacing and efficient transitions. Weightlifting shoes are beneficial for thruster stability. The key is managing the lactate buildup while maintaining movement quality.
The Ultimate Challenge
Only for the most dedicated athletes
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:
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:
The most famous and challenging HERO WOD in CrossFit, performed on Memorial Day worldwide. This workout honors Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005.
Workout:
- • 1 mile Run
- • 100 Pull-ups
- • 200 Push-ups
- • 300 Air Squats
- • 1 mile Run
- • *Rx: 20lb/14lb weighted vest*
Equipment Needed:
Everything You Need to Dominate
Detailed Strategy Guides
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Community Events
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