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CrossFit Hero WODs commemorate soldiers, police officers, and other emergency first responders who have given the ultimate sacrifice.
Hero WODs are some of the most famous CrossFit WODs (workouts of the day), surpassed in popularity perhaps only by the Girl WODs. But, while Girl WODs serve as a benchmark for CrossFit athletes to test their fitness, Hero WODs serve a completely different and much more profound purpose.
What Are Hero WODs?
Hero WODs are CrossFit workouts dedicated to emergency first responders and military service members who have lost their lives in the line of duty. They are a way to immortalize the people who have sacrificed themselves in the name of the safety and freedom of other people, and they serve as a way for the public to pay respects to these individuals.
Because Hero WODs are so tough, they can be a good way to prepare for the CrossFit Open or other CrossFit events, too.
How to Approach Hero WODs
Hero WODs are known to be grueling, although they can be as short as 2 minutes or as long as a few hours.
These workouts run the gamut of workout formats, from AMRAPs to EMOMs to chippers and RFT sessions. (That’s “as many rounds as possible,” “every minute on the minute,” and “rounds for time,” respectively. “Chipper” refers to a workout in which you must complete all reps of one exercise before moving to the next; they’re usually endurance-focused.)
See our guide to gym lingo to learn the common CrossFit terminology you will see in this Hero WOD guide.
Hero workouts are hard on purpose: The point is to pay your respects to the namesake of the workout. Most people tend to put forth a greater effort than is normal for them when doing a Hero WOD. However, it’s important to remember to scale if the workout surpasses your current strength and skill levels. You can still give your best effort with a scaled version.
Additionally, it can be very motivating, although saddening, to research the hero before you do the workout. Next time your CrossFit box schedules a Hero WOD, take a few moments to learn about the individual so that you can properly fulfill the intent of the workout.
85 Hero WODs to Try
We’ve rounded up 85 Hero WODs to try. This list isn’t exhaustive, as thousands of first responders and military service members have died in the line of duty since the inception of Hero WODs. For the full list of Hero WODs, head to https://www.crossfit.com/heroes.
Alexander
In memory of Staff Sgt. Alexander G. Povilaitis.
The Hero
Army Staff Sgt. Alexander G. Povilaitis Jr. died on May 31, 2012, during Operation Enduring Freedom in Zharay, Afghanistan, of wounds caused by an improvised explosive device. He was 47 years old, 47, of Dawsonville, Georgia; assigned to 14th Engineer Battalion, 555th Engineer Brigade, Joint Base Lewis-McChord, Washington.
The Workout
5 rounds for time of:
- 31 back squats, 185/135 lb
- 12 power cleans, 185/135 lb
Scaling Option
5 rounds for time of:
- 31 back squats, 135/95 lb
- 12 power cleans, 135/95 lb
Coach Advice
Choose a weight with which you can perform at least 10 unbroken squats and at least six unbroken power cleans.
Andy
In memory of U.S. Army Sgt. 1st Class Andrew T. Weathers.
The Hero
U.S. Army Sgt. 1st Class Andrew T. Weathers, of Crestview, Florida, died on Sept. 30, 2014, due to a gunshot wound he sustained while conducting combat operations in Afghanistan. Weathers was a Special Forces medical sergeant assigned to the OEF 2nd Battalion, 7th SFG (A).
The Workout
For time, wearing a 20-pound vest:
- 25 thrusters, 115/75 lbs
- 50 box jumps, 24/20 in
- 75 deadlifts, 115/75 lbs
- 1.5-mile run
- 75 deadlifts, 115/75 lbs
- 50 box jumps, 24/20”
- 25 thrusters, 115/75 lbs
Scaling Option
For time, without a vest:
- 25 thrusters, 95/65 lbs
- 50 box jumps, 20/16 in
- 75 deadlifts, 95/65 lbs
- 1-mile run
- 75 deadlifts, 95/65 lbs
- 50 box jumps, 20/16”
- 25 thrusters, 95/65 lbs
Coach Advice
Pacing is important in this type of workout, a chipper. Move steadily and remember to breathe; take short but frequent breaks; and don’t start off too fast on the run.
Arnie
In memory of Los Angeles County Firefighter Specialist Arnaldo “Arnie” Quinones.
The Hero
Arnaldo “Arnie” Quinones was a Firefighter Specialist in Los Angeles County. He died in the line of duty on Sunday, Aug. 30, 2009, at the age of 34 during the Station Fire, which, by the time of containment, consumed 160,557 acres of national forest land. Arnie died alongside Fire Captain Tedmund “Ted” Hall, when their emergency response vehicle went over the side of a road and fell 800 feet into a canyon.
The Workout
With a single 2-pood/1.5-pood kettlebell:
- 21 Turkish get-ups, right arm
- 50 swings
- 21 overhead squats, left arm
- 50 swings
- 21 overhead squats, right arm
- 50 swings
- 21 Turkish get-ups, left arm
Scaling Option
With a single kettlebell of a moderate weight:
- 21 Turkish sit-ups, right arm
- 50 swings
- 21 goblet squats
- 50 swings
- 21 goblet squats
- 50 swings
- 21 Turkish sit-ups, left arm
Coach Advice
Choose a kettlebell weight with which you can perform all of the sit-ups unbroken and perform the swings in sets of 10 or more reps.
Artie
In memory of Police Officer Arthur “Artie” Lopez.
The Hero
Arthur “Artie” Lopez was a Nassau County police officer who was fatally shot and killed during a traffic stop in response to a hit-and-run accident at the Long Island-Queens border in New York. It was Oct. 12, 2012, and Artie was 29 years old.
The Workout
Complete as many rounds as possible in 20 minutes of:
- 5 pull-ups
- 10 push-ups
- 15 squats
- 5 pull-ups
- 10 thrusters, 95/65 lb
Scaling Option
Complete as many rounds as possible in 20 minutes of:
- 5 jumping pull-ups or ring rows
- 10 push-ups scaled to knees or hands on a box
- 15 squats
- 5 jumping pull-ups or ring rows
- 10 thrusters, 75/55 lb
Coach Advice
Choose your pull-up and push-up variations wisely: The reps will add up to a high volume quickly. Additionally, choose a thruster weight with which you can perform all 10 reps unbroken for several rounds.
Badger
In honor of U.S. Navy Chief Petty Officer Mark Carter.
The Hero
Navy Chief Special Warfare Operator Mark T. Carter, 27, of Fallbrook, Ca., died in the line of duty during Operation Iraqi Freedom in Balad, Iraq, on Dec. 11, 2007. He died as a result of enemy action while conducting combat operations. Carter was assigned to Tactical Development and Evaluation Squadron 2, Virginia Beach, Va.
The Workout
Complete three rounds for time of:
- 30 squat cleans, 95/65 lb
- 30 pull-ups
- Run 800 m
Scaling Option
Complete three rounds for time of:
- 30 squat cleans, 75/55 lb
- 30 jumping pull-ups or ring rows
- Run 400 m
Coach Advice
Choose a weight and a pull-up variation that allows you to perform sets of at least 10 reps of each.
Barraza
In memory of U.S. Army Staff Sgt. Ricardo Barraza.
The Hero
Staff Sgt. Ricardo Barraza, 24, died on March 18, 2006, during combat operations for Operation Iraqi Freedom in Western Iraq, of wounds sustained from enemy small arms fire. Barraza was a squad leader assigned to 2nd Battalion, 75th Ranger Regiment, Fort Lewis, Wash.
The Workout
Complete as many rounds as possible in 18 minutes of:
- Run 200 meters
- 9 deadlifts, 275/185 lb
- 6 burpee bar muscle-ups
Scaling Option
Complete as many rounds as possible in 18 minutes of:
- Run 200 meters
- 9 deadlift, 225/155/115 lb
- 6 burpee pull-ups
Coach Advice
The reps will accumulate quickly during this long 18-minute workout. Try not to go out of the gate too hard, and choose a deadlift weight that allows you to keep reps unbroken throughout the entire session.
Bell
In honor of Air Force Senior Airman Bryan R. Bell.
The Hero
Air Force Senior Airman Bryan R. Bell died in an improvised explosive device explosion in Afghanistan during Operation Enduring Freedom. He died alongside Tech. Sgt. Matthew S. Schwartz and Airman 1st Class Matthew R. Seidler. Bell was 23 years old, of Erie, Pa., and was assigned to 2nd Civil Engineer Squadron, Barksdale Air Force Base, La.
The Workout
3 rounds for time of:
- 21 deadlifts, 185/125 lbd
- 15 pull-ups
- 9 front squats, 185/125 lbs
Scaling Option
3 rounds for time of:
- 21 deadlifts, 155/105 lbs
- 15 jumping pull-ups or ring rows
- 9 front squats, 155/105 lbs
Coach Advice
Try to complete the deadlifts unbroken or in sets of 11 and 10 for all three rounds. Choose your weight accordingly.
Bradshaw
In memory of U.S. Army 1st Lt. Brian Bradshaw.
The Hero
U.S. Army 1st Lt. Brian Bradshaw was assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, Fort Richardson, Alaska. He died on June 25, 2009, during Operation Enduring Freedom in Afghanistan, when an improvised explosive device detonated near his vehicle.
The Workout
10 rounds for time of:
- 3 handstand push-ups
- 6 deadlifts, 225/155 lbs
- 12 pull-ups
- 24 double-unders
Scaling Option
10 rounds for time of:
- 3 push-ups
- 6 deadlifts, 185/135 lbs
- 12 jumping pull-ups or ring rows
- 48 single-unders
Coach Advice
This workout is deceiving with its short rep schemes, but with 10 rounds, it will add up quickly. Pace yourself and choose a deadlift weight and pull-up variation that allows you to go unbroken for at least five rounds.
Brian
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill.
The Hero
U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill died on August 6 at age 31 in Wardak province, Afghanistan, when the CH-47 Chinook helicopter in which he was riding was struck and shot down. He was serving as part of Operation Enduring Freedom.
The Workout
Three rounds for time of:
- 5 15-ft rope climbs
- 25 back squats, 185/125 lbs
Scaling Option
Three rounds for time of:
- 15 modified rope climbs
- 25 back squats, 155/105 lbs
Coach Advice
Take the squats from a rack if available. If not, you’ll be limited to the weight you can clean and press overhead to put the bar on your back.
Cameron
In memory of U.S. Coast Guard Lt. Junior Grade Thomas Cameron.
The Hero
U.S. Coast Guard Lt. Junior Grade Thomas Cameron died at age 24 on Feb. 28, 2012, during training operations in Mobile Bay, Ala., when Coast Guard flight, designation 6535, went down. The accident took the lives of all four training members aboard.
The Workout
For time:
- 50 walking lunge steps
- 25 chest-to-bar pull-ups
- 50 box jumps, 24/20”
- 25 triple-unders
- 50 back extensions
- 25 ring dips
- 50 knees-to-elbows
- 25 wall ball “2-fer-1s”, 20/14-lb ball
- 50 sit-ups
- 5 15-foot rope climb ascents
Scaling Option
For time:
- 50 walking lunge steps
- 25 pull-ups, jumping pull-ups, or ring rows
- 50 box jumps, 20/16”
- 25 double-unders or single-unders
- 50 PVC pipe good mornings
- 25 push-ups
- 50 sit-ups
- 25 wall balls, 14/10-lb ball
- 50 sit-ups
- 15 modified rope climbs
Coach Advice
This is a long, complex workout. Pace yourself from the start and make sure to scale appropriately in order to finish all of the reps.
Capoot
In memory of Police Officer James Lowell Capoot.
The Hero
James Lowell Capoot was a police officer assigned to Vallejo Police Department in California. He was killed at the age of 43 during a foot pursuit, following a high-speed chase of bank robbery suspects. He was shot multiple times and transported to a nearby hospital, where he ultimately succumbed to his wounds.
The Workout
For time:
- 100 push-ups
- Run 800 m
- 75 push-ups
- Run 1,200 m
- 50 push-ups
- Run 1,600 m
- 25 push-ups
- Run 2,000 m
Scaling Option
For time:
- 50 push-ups
- Run 400 m
- 40 push-ups
- Run 800 m
- 30 push-ups
- Run 1,200 m
- 20 push-ups
- Run 1,600 m
Coach Advice
Partition the push-ups as needed and scale to knee push-ups or incline push-ups with your hands on a box if needed. For the runs, pacing is of the utmost importance, especially as the intervals get longer.
Chad (Chad 1000X)
In honor of U.S. Navy SEAL Chad Michael Wilkinson.
The Hero
Chad Michael Wilkinson, Navy SEAL Senior Chief, died by suicide on Oct. 29, 2018, due to the psychological effects of several deployments, multiple traumatic brain injuries (TBIs) post-traumatic stress disorder (PTSD), and blast wave injuries.
The Workout
For time:
- 1,000 box step-ups wearing a weighted vest or rucksack (20/14 lb)
Scaling Option
For time:
- Intermediate: 500 step-ups weighted or unweighted
- Beginner: 250 step-ups unweighted
Coach Advice
This is a high-volume, single-modality workout. Pacing has never been more important. Respect your limits while honoring the hero, and choose an option that you can safely complete.
Clovis
In memory of U.S. Army 2nd Lt. Clovis T. Ray.
The Hero
U.S. Army 2nd Lt. Clovis T. Ray, 34, of San Antonio, Texas, died during combat operations for Operation Enduring Freedom in Asadabad, Kunar province, Afghanistan. Assigned to 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, Schofield Barracks, Hawaii, Ray died on March 15, 2012, due to injuries caused by an improvised explosive device.
The Workout
For time:
- Run 10 miles
- 150 burpee pull-ups
Scaling Option
For time:
- Run a mileage that is difficult but doable for you (3 to 5 would be a good starting point)
- 75 burpee pull-ups
Coach Advice
This workout is mainly a long run. Choose your distance appropriately—one that is challenging but doable—and pace smartly. On the burpee pull-ups, partition as needed, such as into sets of five or 10 reps.
Collin
In memory of Navy Special Warfare Operator Chief Collin Trent Thomas.
The Hero
Navy Special Warfare Operator Chief Collin Trent Thomas died on Aug. 18, 2010, during Operation Enduring Freedom in eastern Afghanistan. From Morehead, Ky., Thomas was assigned to an east coast-based Navy SEAL team and was serving as an Assistant Team Leader on the day of his death.
The Workout
Six rounds for time of:
- 400-m sandbag carry, 50/35 lbs
- 12 push press, 115/75 lbs
- 12 box jumps, 24/20” box
- 12 sumo deadlift high-pull, 95/65 lbs
Scaling Option
Six rounds for time of:
- 400-m sandbag carry, 35/15 lbs
- 12 push press, 95/65 lbs
- 12 box jumps, 20/16”
- 12 sumo deadlift high-pull, 75/55 lbs
Coach Advice
This workout is all about choosing an appropriate weight for your strength and skill level. Ideally, you’ll perform all reps unbroken and walk the 400 meters without stopping or setting down the sandbag.
Daniel
In memory of Army Sgt. 1st Class Daniel Crabtree.
The Hero
Sgt. First Class Daniel Crabtree died on June 8, 2006, while serving during Operation Iraqi Freedom in Al Kut, Iraq. He was a Weapons Sergeant assigned to Company B, 2nd Battalion, 19th Special Forces Group, Columbus, Ohio. He died due to injuries sustained from an improvised explosive device detonation.
The Workout
For time:
- 50 pull-ups
- 400-m run
- 21 thruster, 95/65 lbs
- 800 meter run
- 21 thruster, 95/65 lbs
- 400-m run
- 50 pull-ups
Scaling Option
For time:
- 50 ring rows
- 400-m run
- 21 thruster, 75/55 lbs
- 800 meter run
- 21 thruster, 75/55 lbs
- 400-m run
- 50 ring rows
Coach Advice
Pace the runs and try to perform consistent sets of 10 on the pull-ups, as well as maintain sets of 11 and 10 for the thrusters.
Dallas 5
In memory of the five police officers who lost their lives during the 2016 sniper-coordinated ambush: Dallas Police Officer Patricio “Patrick” Zamarripa, 33; Dallas Police Senior Corporal Lorne Ahrens, 48; Dallas Police Officer Michael Krol, 40; Dallas Police Sergeant Michael Smith, 55; Dallas Area Rapid Transit Officer Brent Thompson, 43.
The Heroes
Zamarripa, Ahrens, Krol, Smith, and Thompson were all killed by Micah Xavier Johnson on July 7, 2016, in an organized sniper attack that was part of a protest by Next Generation Action Network in response to contentious police shootings earlier that year. The Dallas protest was one of several held across the U.S. on this date.
The Workout
- 5 minutes of:
- Burpees
- Then, 5 minutes of:
- 7 deadlifts, 155/105 lbs
- 7 box jumps, 24/20”
- Then, 5 minutes of:
- Turkish get-ups, 40/20-lb dumbbell
- Then, 5 minutes of:
- 7 snatches, 75/55 lbs
- 7 push-ups
- Then, 5 minutes of:
- Rowing (calories)
Rest one minute between each five-minute set.
Scaling Option
- 5 minutes of:
- Burpees
- Then, 5 minutes of:
- 7 deadlifts, 135/95 lbs
- 7 box jumps, 20/16”
- Then, 5 minutes of:
- Turkish sit-ups, 20/10-lb dumbbell
- Then, 5 minutes of:
- 7 snatches, 45/35 lbs
- 7 push-ups or push-up modification
- Then, 5 minutes of:
- Rowing (calories)
Rest one minute between each five-minute set.
Coach Advice
The important thing for this workout is to choose weights with which you can keep moving for five minutes continuously. You get a one-minute break between each segment, so the expectation is that you pace and move for the full five minutes of work.
Danny
In memory of Oakland SWAT Sgt. Daniel Sakai.
The Hero
Sergeant Daniel Takashi Sakai, Oakland SWAT member, died during a suspect apprehension on March 21, 2009. He and Sergeant Ervin Romans, who also died during the mission, were in pursuit of a suspect who had shot and killed other officers earlier in the day. Sakai was 35 years old.
The Workout
Complete as many rounds in 20 minutes of:
- 30 box jumps, 24/20”
- 20 push press, 115/75 lbs
- 30 pull-ups
Scaling Option
Complete as many rounds in 20 minutes of:
- 30 box jump, 20/16”
- 20 push press, 95/65 lbs
- 30 jumping pull-ups or ring rows
Coach Advice
Go steady on the box jumps and pull-ups, and try to maintain sets of at least five reps on the push press.
DG
In memory of U.S. Air Force Maj. Walter David Gray.
The Hero
U.S. Air Force Maj. Walter David Gray, 38, died on Aug. 8, 2012, during Operation Enduring Freedom. Assigned to 13th Air Support Operations Squadron, Fort Carson, Colo., Gray succumbed to injuries resulting from a suicide bomb attack in Sarkowi, Afghanistan.
The Workout
Complete as many rounds as possible in 10 minutes of:
- 8 toes-to-bar
- 8 dumbbell thruster, 35/20 lbs
- 12 dumbbell walking lunge, 35/20 lbs
Scaling Option
Complete as many rounds as possible in 10 minutes of:
- 8 knees-to-elbow or knees-to-chest
- 8 dumbbell thruster, 20/15 lbs
- 12 dumbbell walking lunge, 20/15 lbs
Coach Advice
This is a quick workout, but not an easy one. The goal is to keep moving for the full 10 minutes, so break your reps up as needed so as to avoid needing a long break.
DT
In honor of U.S. Air Force Staff Sgt. Timothy P. Davis.
The Hero
Staff Sergeant Timothy P. Davis died on Feb. 20, 2009, near Oruzgan, Afghanistan, while serving as an Air Force Special Tactics servicemember. He died when his vehicle hit an improvised explosive device during combat operations.
The Workout
Five rounds for time of:
- 12 deadlifts, 155/105 lbs
- 9 hang power cleans, 155/105 lbs
- 6 push jerk, 155/105 lbs
Scaling Option
Five rounds for time of:
- 12 deadlifts, 95/65 lbs
- 9 hang power cleans, 95/65 lbs
- 6 push jerk, 95/65 lbs
Coach Advice
The best way to attack DT is to choose a weight that allows you to complete all sets of all exercises in a maximum of two sets (that is: two sets of six deadlifts, two sets of three power cleans, and two sets of three push jerks).
Emily
In memory of Second Lt. Emily Jazmin Tatum Perez.
The Hero
Second Lt. Emily Jazmin Tatum Perez was a graduate of the United States Military Academy at West Point and was the first black female U.S. military officer to die in combat. Perez died on September 12, 2006, during a deployment to Iraq with the 204th Support Battalion, 1st Infantry Division as a Medical Service Corps officer for the United States Army.
The Workout
10 rounds for time of:
- 30 double-unders
- 15 pull-ups
- 30 squats
- 100-m sprint
- Rest 2 minutes
Scaling Option
10 rounds for time of:
- 60 single-unders
- 15 jumping pull-ups or ring rows
- 30 squats
- 100-m sprint
- Rest 2 minutes
Coach Advice
Go at each round with full effort, knowing you have a two-minute break between rounds.
Erin
In memory of Canadian Army Master Cpl. Erin Doyle.
The Hero
Master Corporal Erin Melvin Doyle died at the age of 32 on Aug. 11, 2008, when insurgents attacked an outpost in the Panjwai district of Afghanistan. He was assigned to the 3rd battalion of the Princess Patricia’s Canadian Light Infantry, and it was his third tour in Afghanistan.
The Workout
Five rounds for time of:
- 15 dumbbell split clean, 40/20 lbs
- 21 pull-ups
Scaling Option
Five rounds for time of:
- 15 dumbbell split clean, 25/15 lbs
- 21 jumping pull-ups or ring rows
Coach Advice
If you’re unfamiliar with split cleans, simply do regular dumbbell cleans. Choose a weight with which you can perform sets of 8 and 7, or unbroken. Scale pull-ups appropriately for your skill level.
Falkel
In memory of U.S. Army Staff Sgt. Chris Falkel.
The Hero
U.S. Army Staff Sgt. Chris Falkel was 1st Battalion, 3rd Special Forces Group, Fort Bragg, N.C. He was killed on Aug. 8, 2005, by enemy small arms fire in Deh Afghan, Afghanistan, as his unit was performing combat operations for Operation Enduring Freedom.
The Workout
Complete as many rounds as possible in 25 minutes of:
- 8 handstand push-ups
- 8 box jump, 30”/24”
- 1 15-ft rope climb
Scaling Option
Complete as many rounds as possible in 25 minutes of:
- 8 pike push-ups or seated dumbbell press
- 8 box jump, 24”/20”
- 5 modified rope climbs (rope get-ups)
Coach Advice
Don’t overlook the importance of pacing during workouts of 20-plus minutes. Although each round itself is short, you will accumulate a lot of reps.
Forrest
In memory of U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon.
The Hero
Special Agent Forrest Nelson Leamon died on Monday, Oct. 26, 2009, during a helicopter accident that occurred when Leamon and his fellow special agents, Chad Michael and Michael Weston, were returning from a counter-narcotics operation in Afghanistan.
The Workout
Three rounds for time of:
- 20 L-pull-ups
- 30 toes-to-bar
- 40 burpees
- Run 800 m
Scaling Option
Three rounds for time of:
- 20 pull-ups, jumping pull-ups, or ring rows
- 30 knees-to-elbow or knees-to-chest
- 40 burpees
- Run 800 m
Coach Advice
Break the gymnastics work up into manageable sets that you can maintain for all three rounds. Additionally, push the half-mile run, but remember you have to do it three times.
Gallant
In memory of U.S. Navy Petty Officer 2nd Class Taylor Gallant.
The Hero
2nd Class Petty Officer Taylor Gallant, 22, assigned to Explosive Ordnance Disposal Mobile Unit (EODMU) 12, died on Jan. 26, 2012, during diving exercises off the coast of North Carolina while embarked on the Canadian navy ship HMCS Summerside. The training exercises were part of Bold Alligator, the U.S. Navy’s largest amphibious assault exercise.
The Workout
For time:
- Run 1 mile with a 20/14-lb medicine ball
- 60 burpee pull-ups
- Run 800 m with a 20/14-lb medicine ball
- 30 burpee pull-ups
- Run 400 m with a 20/14-lb medicine ball
- 15 burpee pull-ups
Scaling Option
For time:
- Run 800 meters with a 14/10-lb medicine ball
- 60 burpee jumping pull-ups
- Run 400 meters with a 14/10-lb medicine ball
- 30 burpee jumping pull-ups
- Run 200 meters with a 14/10-lb medicine ball
- 15 burpee jumping pull-ups
Coach Advice
There are many ways to scale this workout; the above scaling option is just one method. You can decrease the running distance, decrease the weight of the medicine ball, run the full distance with no weight, and/or modify the burpee pull-up rep count or pull-up variation.
Garrett
In memory of U.S. Marine Capt. Garrett T. “Tubes” Lawton.
The Hero
On Aug. 4, 2008, U.S. Marine Capt. Garrett T. Lawton was killed as the result of an improvised explosive device explosion while on patrol in Herat Province, Afghanistan. He was serving as an Operations Officer and Hotel Company Air Officer, assigned to the Hotel Company, 2nd Marine Special Operations Battalion.
The Workout
Three rounds for time of:
- 75 squats
- 25 ring handstand push-ups
- 25 L-pull-ups
Scaling Option
Three rounds for time of:
- 75 squats
- 25 handstand push-ups, pike push-ups, or seated dumbbell press
- 25 pull-ups, jumping pull-ups, or ring rows
Coach Advice
This is an advanced gymnastics workout, so it’s important to choose a scaling option appropriate for your skill level. You should be able to complete the push-ups and pull-ups in two to four sets.
Gator
In memory of U.S. Army Spc. Christopher “Gator” Gathercole.
The Hero
On May 26, 2008, U.S. Army Spc. Christopher “Gator” Gathercole died due to enemy fire in Ghazni, Afghanistan. He was assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Wash. At the time of his death, he was 21.
The Workout
Eight rounds for time of:
- 5 front squats, 185/125 lbs
- 26 ring push-ups
Scaling Option
Eight rounds for time of:
- 5 front squats, 135/95 lbs
- 26 standard push-ups or modified push-ups
Coach Advice
There are only five reps of squats, so be sure to choose a weight that allows you to do them unbroken for each round. Approach the gymnastics with small sets of five to 10 reps if needed.
Gaza
In memory of Air Force Capt. Lucas “Gaza” Gruenther.
The Hero
Air Force Capt. Lucas “Gaza” Gruenther died when his F-16 Fighting Falcon jet went down in the Adriatic Sea. He was 32. Gaza was an F-16 Flight Lead and Chief of Flight Safety for the 31st Fighter Wing, Aviano Air Base, Italy.
The Workout
5 rounds for time of:
- 35 kettlebell swings, 1.5/1 pood
- 30 push-ups
- 25 pull-ups
- 20 box jumps, 30/24”
- 1-mile run
Scaling Option
5 rounds for time of:
- 35 kettlebell swings, with a manageable weight
- 30 wall push-ups
- 25 ring rows
- 20 box jumps, 24/20”
- 800-m run
Coach Advice
Ideally, you’ll choose weights and scaling options that allow you to keep all reps in sets of two.
Griff
In honor of U.S. Air Force Staff Sgt. Travis L. Griffin.
The Hero
U.S. Air Force Staff Sgt. Travis L. Griffin was assigned to the 377th Security Forces Squadron, Kirtland Air Force Base, New Mexico. He died on April 3, 2008, during Operation Iraqi Freedom when his vehicle encountered an improvised explosive device.
The Workout
For time:
- Run 800 m
- Run 400 m backwards
- Run 800 m
- Run 400 m backwards
Scaling Option
To scale this workout, you can reduce the distances traveled, or eliminate the backwards running if you feel it is not safe for you, instead performing all distances as forward-running intervals.
Coach Advice
This is a unique workout, and running backwards may not be suitable for everyone. I recommend practicing backwards walking and jogging before attempting to do this WOD.
Hall
In memory of U.S. Air Force Capt. Ryan P. Hall.
The Hero
U.S. Air Force Capt. Ryan P. Hall, 30, died on February 18, 2012, while serving during Operation Enduring Freedom in Afghanistan. He died due to wounds sustained when his U-28 aircraft was in an accident. Alongside him were Senior Airman Julian S. Scholten, Capt. Nicholas S. Whitlock and 1st Lt. Justin J. Wilkens, all of whom also died in the accident.
The Workout
5 rounds for time of:
- 3 cleans, 225/155 lbs
- 200-m sprint
- 20 kettlebell snatches, 1.5/1 pood, 10 each arm
- Rest 2 minutes
Scaling Option
5 rounds for time of:
- 3 cleans, 185/125 lbs
- 200-m sprint
- 20 kettlebell snatches, manageable weight, 10 each arm
- Rest 2 minutes
Coach Advice
You can scale the weights in this workout as needed. You do get a two-minute rest after each round, so push each round with a hard effort.
Hamilton
In memory of U.S. Army Spc. Adam Hamilton.
The Hero
The 22-year-old Adam Hamilton, assigned to 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas, died on May 28, 2011, while serving in Afghanistan as part of Operation Enduring Freedom.
The Workout
Three rounds for time of:
- Row 1000 m
- 50 push-ups
- Run 1000 m
- 50 pull-ups
Scaling Option
Three rounds for time of:
- Row 1000 m
- 50 push-ups scaled to wall push-ups or on knees
- Run 1000 m
- 50 ring rows or jumping pull-ups
Coach Advice
This chipper workout is all about mental fortitude and pacing. Stay steady on the cardio intervals and break up the gymnastics into manageable sets.
Hammer
In memory of U.S. Army 1st Sgt. Michael “Hammer” Bordelon.
The Hero
Michael Bordelon, of Morgan City, Louisiana, 37, died on May 5, 2010, due to injuries sustained while serving in Mosul, Iraq, when a car bomb exploded near him during Operation Iraqi Freedom.
The Workout
Five rounds, each for time, of:
- 5 power cleans, 185/135 lbs
- 10 front squats, 185/135 lbs
- 5 jerks, 185/135 lbs
- 20 pull-ups
- Rest 90 seconds
Scaling Option
Five rounds, each for time, of:
- 5 power cleans, 135/95 lbs
- 10 front squats, 135/95 lbs
- 5 jerks, 135/95 lbs
- 20 ring rows
- Rest 90 seconds
Coach Advice
You receive a score for each round in this workout, so be sure to put in a tough effort each time and take advantage of the long breaks in between.
Hildy
In memory of Army Spc. Hilda Clayton.
The Hero
Army Specialist Hilda Clayton was a Combat Camera Asset who deployed during Operation Enduring Freedom. She was killed in a mortar explosion in Jalalabad, Afghanistan on July 2, 2013, while covering an Afghan military exercise; her camera’s final shot was that of the explosion that killed her and four Afghan soldiers.
The Workout
With body armor or weight vest, if you have it:
- 100-calorie row
- 75 thrusters, 45/35 lbs
- 50 pull-ups
- 75 wall-ball shots, 20/14-lb ball
- 100-calorie row
Scaling Option
Without body armor or a weighted vest:
- 75-calorie row
- 75 goblet kettlebell thrusters (choose your weight)
- 50 ring rows
- 75 wall-ball shots, 14/10-lb ball
- 75-calorie row
Coach Advice
This is a long, slow workout. Be sure to pace yourself and choose weights and movement options that you can sustain for the entire workout.
Jack
In memory of U.S. Army Staff Sgt. Jack M. Martin III.
The Hero
U.S. Army Staff Sgt. Jack M. Martin III, 28, assigned to 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died during Operation Enduring Freedom when an improvised explosive device detonated near him.
The Workout
Complete as many rounds as possible in 20 minutes of:
- 10 push press, 115/75 lbs
- 10 KB swings, 1.5/1 pood
- 10 box jumps, 24/20”
Scaling Option
Complete as many rounds as possible in 20 minutes of:
- 10 push press, 95/65 lbs
- 10 KB swings, 1/0.5 pood
- 10 box jumps, 20/18”
Coach Advice
As a 20-minute AMRAP, this workout requires smart weight selection and pacing. Choose weights that allow you to keep your reps unbroken or sets of two.
Jared
In memory of U.S. Army Master Sgt. Jared N. Van Aalst.
The Hero
U.S. Army Master Sgt. Jared N. Van Aalst died of wounds sustained while his unit was conducting combat operations during Operation Enduring Freedom in Afghanistan, on Aug. 4, 2010.
The Workout
4 rounds for time of:
- Run 800 m
- 40 pull-ups
- 70 push-ups
Scaling Option
4 rounds for time of:
- Run 800 m
- 40 ring-rows
- 70 wall push-ups
Coach Advice
If you’d prefer to practice your RX gymnastics movements instead of scaling to meet the prescribed rep count, you can decrease the rep count instead and do the movements as prescribed.
Jenny
In memory of U.S. Army Capt. Jennifer M. Moreno.
The Hero
U.S. Army Capt. Jennifer M. Moreno died during Operation Enduring Freedom in Afghanistan when enemy forces attacked her unit with an improvised explosive device on Oct. 16, 2013. With her, and also killed, were Sgt. Patrick Hawkins, Sgt. Joseph Peters, and Pfc. Cody Patterson.
The Workout
Complete as many rounds as possible in 20 minutes of:
- 20 overhead squats, 45/35 lbs
- 20 back squats, 45/35 lbs
- 400-m run
Scaling Option
Complete as many rounds as possible in 20 minutes of:
- 20 overhead squats, 35/15 lbs
- 20 back squats, 35/15 lbs
- 400-m run
Coach Advice
Don’t let the empty barbell weights fool you on this workout. All of these squats will burn out your legs, making the 400-meter run much more difficult than it would normally be. Pacing is key.
Jerry
In memory of U.S. Army Sgt. Maj. Jerry Dwayne Patton.
The Hero
Sergeant Major Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during training operations in preparation for deployment to Afghanistan. The training was High Altitude High Opening (HAHO) training, and Patton was assigned to the United States Special Operations Command.
The Workout
For time:
- Run 1 mile
- Row 2,000 m
- Run 1 mile
Scaling Option
For time:
- Run 800 m
- Row 1,000 m
- Run 800 m
Coach Advice
This workout is completely cardio. The scaled version should be performed by those whose cardiovascular capacity isn’t developed enough for the prescribed version. Pacing and mental toughness will make or break athletes with this workout.
JT
In honor of Petty Officer 1st Class Jeff Taylor.
The Hero
Petty Officer First Class (SEAL) Jeffrey Taylor died at age 30 on June 28, 2005, when an MH-47 Chinook Helicopter was shot down by enemy forces in Afghanistan. He and 15 other troops serving during Operation Enduring Freedom died during this attack.
The Workout
21-15-9 reps for time:
- Handstand push-ups
- Ring dips
- Push-ups
Scaling Option
21-15-9 reps for time:
- Overhead press (choose your variation)
- Bench dips
- Push-ups
Coach Advice
As written, this workout is ALL gymnastics, and the intended stimulus is to bring extreme fatigue to your pushing upper-body muscles. Scaling should preserve the stimulus but allow you to finish in less than 15 minutes.
Johnson
In memory of U.S. Marine 1st Lt. Michael E. Johnson.
The Hero
Marine 1st Lt. Michael E. Johnson, 25, died while serving during Operation Enduring Freedom in Afghanistan. On Sept. 8, 2009, he and Staff Sgt. Aaron M. Kenefick and Gunnery Sgt. Edwin W. Johnson Jr. were killed during combat support operations.
The Workout
Complete as many rounds in 20 minutes as you can of:
- 9 deadlifts, 245/165 lbs
- 8 muscle-ups
- 9 squat cleans, 155/105 lbs
Scaling Option
Complete as many rounds in 20 minutes as you can of:
- 9 deadlifts at a weight that is challenging but with which you can do 5 unbroken reps or quick singles
- 8 pull-ups
- 9 squat cleans at a weight that is challenging but with which you can do 5 unbroken reps or quick singles
Coach Advice
This workout will burn out the posterior chain. Be prepared to perform quick singles with the barbell and use the gymnastics as a much-needed break from posterior chain pulling.
Josie
In memory of Deputy U.S. Marshal Josie Wells.
The Hero
Deputy U.S. Marshal Josie Wells was shot and killed during an attempt by the U.S. Marshals Fugitive Task Force to serve an arrest warrant to the suspect of a double homicide in Baton Rouge, Louisiana.
The Workout
For time, wearing a 20- or 14-pound vest:
- 1-mile run
- Then, 3 rounds of:
- 30 burpees
- 4 power cleans, 155/105 lbs
- 6 front squats, 155/105 lbs
- Then, 1-mile run
Scaling Option
Without a weighted vest:
- 1-mile run
- Then, 3 rounds of:
- 30 burpees
- 4 power cleans, 95/65 lbs
- 6 front squats, 95/65 lbs
- Then, 1-mile run
Coach Advice
It may be tempting to push the first run interval on this workout, but do yourself a favor and keep it nice and steady. You’ll thank yourself midway through the burpees and when your legs can squat a moderately heavy barbell.
Kerrie
In memory of Kerrie Orozco of the Omaha Police Department.
The Hero
Detective Kerrie Sue Orozco died at age 29 when she was shot and killed during an attempt by the Metro Area Fugitive Task Force in Omaha, Nebraska, attempting to serve an arrest warrant to a suspect wanted for a 2014 shooting.
The Workout
Wearing a weight vest, 10 rounds for time of:
- 100-m sprint
- 5 burpees
- 20 sit-ups
- 15 push-ups
- 100-m sprint
- Rest 2 minutes
Scaling Option
Without a weight vest, 10 rounds for time of:
- 100-m sprint
- 5 burpees
- 20 sit-ups
- 15 push-ups, modified to wall push-ups or knees if needed
- 100-m sprint
- Rest 2 minutes
Coach Advice
Although each round is short, the workout in its entirety is not. With 10 rounds ahead of you, pacing and smart, short breaks are critical for success.
Kev
In memory of Operator Cpl. Kevin van de Rijdt.
The Hero
Operator Cpl. Kevin van de Rijdt, 26, died during combat in Afghanistan on Sept. 6, 2009. He was assigned to Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.
The Workout
With a partner, complete as many rounds as possible in 26 minutes of:
- 6 deadlifts, 315/225 lbs, each
- 9 bar-facing burpees, synchronized
- 9 bar muscle-ups, each
- 55-ft partner barbell carry, 315/225 lbs
Scaling Option
With a partner, complete as many rounds as possible in 26 minutes of:
- 6 deadlifts each, with a weight 80-85% 1RM
- 9 bar-facing burpees, synchronized
- 9 pull-ups, each
- 55-ft partner barbell carry, with the same weight used for deadlifts
Coach Advice
Since the barbell is so heavy, quick singles for the deadlifts are an appropriate strategy. Devise a plan for the barbell carry with your partner before the timer starts the workout.
Klepto
In memory of U.S. Air Force Maj. David “Klepto” L. Brodeur.
The Hero
Air Force Major David L. Brodeur died on April 27, 2011 at Kabul Airport, in Kabul, Afghanistan. He was assigned as an advisor to the Afghan Command and Control Center under the NATO Air Training Command and was on deployment to Afghanistan from Elmendorf AFB, Anchorage, Alaska.
The Workout
4 rounds for time of:
- 27 box jumps, 24/20″
- 20 burpees
- 11 squat cleans, 145/95 lbs
Scaling Option
4 rounds for time of:
- 27 box jumps, 20/16″
- 20 burpees
- 11 squat cleans, 95/65 lbs
Coach Advice
Simple, short, and sweet, this workout is just about pushing through. It will burn the legs and the lungs; be sure to ready yourself for each new set of box jumps after the squat cleans to avoid a missed jump.
Lee
In memory of U.S. Army Staff Sgt. Dick Alson Lee Jr.
The Hero
U.S. Army Staff Sgt. Dick Alson Lee Jr., 31, died April 26 in Ghazni province, Afghanistan, due to injuries sustained when an improvised explosive device detonated. Alongside him were Army Staff Sgt. Brandon Eggleston and Navy Lt. Christopher Mosko, who were also killed.
The Workout
Five rounds for time of:
- Run 400 m
- 1 deadlift, 345/285
- 3 squat cleans, 185/135 lbs
- 5 push jerks, 185/135 lbs
- 3 muscle-ups
- 1 15-foot rope climb
Scaling Option
Five rounds for time of:
- Run 400 meters
- 1 deadlift, 185/135 lbs
- 3 squat cleans, 155/10 lbs
- 5 push jerks, 155/105 lbs
- 3 pull-ups
- 5 modified rope climbs (rope “up-down”)
Coach Advice
The rep counts are low but the bar weight is heavy. Don’t underestimate the loads in this workout and scale to where you still have some juice left for the gymnastics.
Loredo
In memory of U.S. Army Staff Sgt. Edwardo Loredo.
The Hero
U.S. Army Staff Sgt. Edwardo Loredo died on June 24, 2010, serving during Operation Enduring Freedom in Afghanistan. He was assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, Fort Bragg, and died when his unit was attacked with an improvised explosive device.
The Workout
Six rounds for time of:
- 24 squats
- 24 push-ups
- 24 walking lunge steps
- Run 400 m
Scaling Option
Six rounds for time of:
- 24 squats
- 24 modified push-ups (wall or knees)
- 24 walking lunge steps
- Run 400 m
Coach Advice
Try to keep the time of all of your rounds within 10 seconds of each other. This will promote smart pacing from the buzzer.
Lumberjack 20
In honor of the soldiers and civilians who were wounded and killed during the Fort Hood rampage.
The Heroes
This workout honors the 12 soldiers and 1 civilian who were killed—and the 43 who were injured—on November 5, 2009, at Fort Hood, Texas, when Major Nidal Malik Hasan, a U.S. citizen and Army psychiatrist, carried out a mass assault inside a Fort Hood processing center. He was a radical extremist and was later sentenced to death for his crimes.
The Workout
For time:
- 20 deadlifts, 275/185 lbs
- Run 400 m
- 20 KB swings 2/1.5 pood
- Run 400 m
- 20 overhead squats 115/75 lbs
- Run 400 m
- 20 burpees
- Run 400 m
- 20 chest-to-bar pull-ups
- Run 400 m
- 20 box jumps, 24/20” box
- Run 400 m
- 20 dumbbell squat cleans, 45/25 lbs
- Run 400 m
Scaling Option
To scale this workout, choose a lighter weight for the weighted movements and/or lower the height of the box for box jumps.
Coach Advice
This is a long workout with a lot of running and many different movements. Scale as few movements as possible to preserve the stimulus of the workout, and definitely write this one down on a whiteboard before starting so you don’t forget any movements.
The Lyon
In memory of Capt. David Lyon.
The Hero
Capt. David (Lissy) Lyon was killed by a vehicle explosion while conducting combat operations near Kabul, Afghanistan on December 27th, 2013. Assigned to the 21st Logistics Readiness Squadron out of Peterson AFB, Colorado. Lyon was on a year-long deployment to support a combat advisory mission.
The Workout
5 rounds, each for time of:
- 7 squat cleans, 165/115 lbs
- 7 shoulder-to-overheads, 165/115 lbs
- 7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Scaling Option
5 rounds, each for time of:
- 7 squat cleans, 135/95 lbs
- 7 shoulder-to-overhead, 135/95 lbs
- 7 burpee pull-ups (jump to bar if needed)
Rest 2 minutes between rounds.
Coach Advice
With two minutes of rest between rounds, don’t be afraid to push the effort on each round. You are getting a score for each round, after all.
Manion
In memory of First Lt. Travis Manion.
The Hero
First Lt. Travis Manion died on April 29, 2007, while conducting combat operations in Anbar province, Iraq. Manion, a marine officer, was assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, Camp Pendleton, CA.
The Workout
7 rounds for time of:
- Run 400 m
- 29 back squats, 135/95 lbs
Scaling Option
7 rounds for time of:
- Run 400 m
- 29 back squats, 95/65 lbs
Coach Advice
This workout is all legs and lungs! Choose a weight that allows you to complete all of the reps for each round in 3 to 4 sets, preferably less. Treat the runs as recoveries from the squats and try to keep your heart rate moderate.
Marco
In memory of U.S. Marine Cpl. Marc T. Ryan.
The Hero
U.S. Marine Cpl. Marc T. Ryan, 25, died on November 15, 2004, serving during Operation Iraqi Freedom. He was killed by enemy action in Anbar province, Iraq. Ryan was assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, Marine Corps Base Camp Pendleton, CA.
The Workout
3 rounds for time of:
- 21 pull-ups
- 15 handstand push-ups
- 9 thrusters, 135/95 lbs
Scaling Option
3 rounds for time of:
- 21 ring rows
- 15 seated dumbbell overhead press
- 9 thrusters, 95/65 lbs
Coach Advice
Don’t let this simple workout with its classic structure fool you. It is designed to burn out the upper-body pushing and pulling muscles, meaning your hip drive on the thrusters must remain strong and dialed in through all three rounds.
Matt 16
In memory of U.S. Army Chief Warrant Officer Matt Ruffner.
The Hero
Army Chief Warrant Officer Matt Ruffner died on April 9, 2013, serving during Operation Enduring Freedom, along with Army Chief Warrant Officer 2 Jarett M. Yoder, due to injuries sustained when their AH-64 Apache helicopter crashed in Pachir Wa Agam district, Afghanistan.
The Workout
For time:
- 16 deadlifts, 275/185 lbs
- 16 hang power cleans, 185/125 lbs
- 16 push presses, 135/95 lbs
- Run 800 meters
- 16 deadlifts, 275/185 lbs
- 16 hang power cleans, 185/125 lbs
- 16 push presses, 135/95 lbs
- Run 800 m
- 16 deadlifts, 275/185 lbs
- 16 hang power cleans, 185/125 lbs
- 16 push presses, 135/95 lbs
Scaling Option
For time:
- 16 deadlifts, 185/125 lbs
- 16 hang power cleans, 155/105 lbs
- 16 push presses, 95/65 lbs
- Run 800 meters
- 16 deadlifts, 185/125 lbs
- 16 hang power cleans, 155/105 lbs
- 16 push presses, 95/65 lbs
- Run 800 m
- 16 deadlifts, 185/125 lbs
- 16 hang power cleans, 185/125 lbs
- 16 push presses, 95/65 lbs
Coach Advice
This workout will come down to smart pacing and quick weight changes. Plan how you will change your weights ahead of time and lay out all of the plates and change plates you will need.
Michael
In honor of Navy Lieutenant Michael McGreevy.
The Hero
Lieutenant McGreevy, assigned to SEAL Team 10, died on June 28, 2005, while supporting Operation Enduring Freedom in Afghanistan. He was one of 16 men who were killed when their MH-47 Chinook helicopter was shot down during an attempt to aid another SEAL Team.
The Workout
3 rounds for time of:
- Run 800 m
- 50 back extensions
- 50 sit-ups
Scaling Option
3 rounds for time of:
- Run 400 m
- 25 back extensions
- 25 sit-ups
Coach Advice
Do not overdo the back extensions or sit-ups. Be honest about your strength in those movements and scale accordingly—as written, there are 150 reps of each.
Murph
In memory of Navy Lieutenant Michael P. Murphy.
The Hero
Lt. Michael Murphy was a member of the four-man Navy SEAL Team conducting a reconnaissance mission in the Hindu Kush mountains of Afghanistan—the team that Lt. Michael McGreevy, above, and his fellow servicemembers were attempting to aid. Lt. Murphy is credited with risking his life to save his teammates, although, ultimately, three of the four men on the SEAL Team died in the firefight.
Learn more about the history of the Murph workout and how to train for Murph.
The Workout
For time:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 squats
- 1-mile run
Scaling Options
For complete beginners, we recommend scaling to half of the workout and modifying the movements:
- 800-m run
- 50 ring rows
- 100 push-ups on knees or wall
- 150 air squats
- 800-m run
For intermediate CrossFitters, we recommend performing all reps but partitioning them into 20 rounds of:
- 5 pull-ups
- 10 push-ups
- 15 air squats
Coach Advice
We cannot overstate the importance of scaling and pacing during Murph. Many CrossFitters wind up with debilitating soreness, and many have even been hospitalized, after Murph due to pushing the intensity too hard.
Nate
In honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy.
The Hero
U.S. Navy Chief Special Warfare Operator (SEAL) Nathan Hardy died on February 4, 2008, while serving during Operation Iraqi Freedom in Balad, Iraq. He was killed due to injuries sustained from small-arms fire during combat operations, along with Chief Special Warfare Operator (SEAL) Michael E. Koch.
The Workout
Complete as many rounds in 20 minutes as you can of:
- 2 muscle-ups
- 4 handstand push-ups
- 8 kettlebell swings, 2/1.5 pood
Scaling Option
Complete as many rounds in 20 minutes as you can of:
- 2 burpee pull-ups
- 30-second wall handstand hold
- 8 kettlebell swings, with a challenging weight
Coach Advice
The rounds are short in isolation, but you will do a lot of them in 20 minutes! The best strategy for this type of workout is to take frequent but very short breaks, such as a 5- or 10-second rest between each round.
Ned
In memory of Special Agent Nathan “Ned” Schuldheiss.
The Hero
Special Agent Nathan “Ned” Schuldheiss, 27, died on Nov. 1, 2007, near Balad Air Base, Iraq due to wounds sustained from an improvised-explosive device that struck his vehicle. He was assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska.
The Workout
7 rounds for time of:
- 11 bodyweight back squats (the load is your body weight)
- 1,000 m row
Scaling Option
7 rounds for time of:
- 11 back squats at a weight that allows you to do the reps unbroken or in two sets
- 1,000 m row
Coach Advice
This workout is quite simple and straightforward, but it will produce a serious burn in the legs. Choose your weight smartly and stay aerobic on the rowing intervals.
Nick
In memory of U.S. Army Spc. Nicholas P. Steinbacher.
The Hero
Army Spc. Nicholas P. Steinbacher, 22, died while serving during Operation Iraqi Freedom. On December 10, 2006, he succumbed to injuries sustained when an improvised explosive device detonated in Baghdad, Iraq, near his Humvee.
The Workout
12 rounds for time of:
- 10 dumbbell hang squat cleans, 45/25 lbs
- 6 handstand push-ups on dumbbells
Scaling Option
12 rounds for time of:
- 10 dumbbell hang squat cleans, 35/15 lbs
- 6 handstand push-ups, HSPU on an ab-mat, push-ups, or seated overhead press
Coach Advice
This workout will burn the upper body, but it’s manageable with smart load selection and scaling. Each round itself is quite short, but 12 rounds will result in a workout on the long side. Take short but intentional breaks between rounds.
Omar
In memory of U.S. Army 1st Lt. Omar Vazquez.
The Hero
U.S. Army 1st Lt. Omar Vazquez, 25, died while serving during Operation New Dawn in Kut, Iraq, on April 22, 2011. Assigned to 2nd Squadron, 3rd Armored Cavalry Regiment, Fort Hood, Texas, Vazquez died of wounds sustained when his unit was attacked with an improvised explosive device.
The Workout
For time:
- 10 barbell thrusters, 95/65 lbs
- 15 bar-facing burpees
- 20 barbell thrusters, 95/65 lbs
- 25 bar-facing burpees
- 30 barbell thrusters, 95/65 lbs
- 35 bar-facing burpees
Scaling Option
For time:
- 10 barbell thrusters, 75/45 lbs
- 15 bar-facing burpees
- 20 barbell thrusters, 75/45 lbs
- 25 bar-facing burpees
- 30 barbell thrusters, 75/45 lbs
- 35 bar-facing burpees
Coach Advice
Regardless of your choice of weight on the bar, this workout will come down to smart pacing. It’s a long and monotonous chipper, so be sure to save some gas for the end.
Otis
In memory of U.S. Marine Lt. Col. Christopher “Otis” Raible.
The Hero
U.S. Marine Lt. Col. Christopher “Otis” Raible died on September 14, 2012, at Camp Bastion, Afghanistan, when enemy forces breached the base with small-arms and rocket-propelled grenade fire. He was serving as part of Operation Enduring Freedom.
The Workout
Complete as many reps as possible in 15 minutes of:
- 1 back squat, 1 shoulder press, 1 deadlift
- 2 back squats, 2 shoulder presses, 2 deadlifts
- 3 back squats, 3 shoulder presses, 3 deadlifts
- Continue increasing the reps until the time cap is reached
- Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
Scaling Option
The only way to scale this workout is to change the weight. The first half of the workout should feel pretty breezy, and the second half should begin to challenge you to complete unbroken reps. By the end, you shouldn’t be completing unbroken sets if you chose the weight properly.
Coach Advice
The best advice I can give you is to be smart with weight selection. At the end, you don’t want to be struggling through singles, but it should be hard enough that you are breaking the sets up into multiples.
Ozzy
In memory of U.S. Air Force Master Sgt. Thomas “Ozzy” Crowell.
The Hero
S. Air Force Master Sgt. Thomas “Ozzy” Crowell, 36, was a special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base in Illinois. He died while serving near Balad Air Base, Afghanistan, due to injuries sustained when an improvised explosive device struck his vehicle.
The Workout
7 rounds for time of:
- 11 deficit handstand push-ups
- 1,000-m run
Scaling Option
7 rounds for time of:
- 11 Rx handstand push-ups, scaled handstand push-ups, or dumbbell overhead press
- 1,000-m run
Coach Advice
This workout is the definition of simple but deadly. Don’t underestimate the runs, as 1,000 meters is more than half a mile—at seven rounds, that comes out to more than 4.25 miles.
Pat
In memory of Army Sgt. Patrick Hawkins.
The Hero
Army Sgt. Patrick Hawkins, 25, died while serving during Operation Enduring Freedom in Zhari District, Afghanistan. On October 6, 2013, he died due to injuries sustained when his unit was attacked by enemy forces with an improvised explosive device.
The Workout
Wearing a 20-lb or 14-lb vest, 6 rounds for time:
- 25 pull-ups
- 50-ft front-rack lunge, 75/55 lbs
- 25 push-ups
- 50-ft front-rack lunge, 75/55 lbs
Scaling Option
Without a vest, 6 rounds for time:
- 25 ring rows
- 50-ft front-rack lunge, 55/35 lbs
- 25 modified push-ups
- 50-ft front-rack lunge, 55/35 lbs
Coach Advice
The easiest way to scale this workout is to simply remove the weighted vest requirement. However you scale, this is a workout in which you’ll want to take frequent but short breaks.
Paul
In memory of Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II.
The Hero
Police Officer Paul John Rizzo Domenic Sciullo, II, died on April 4, 2009, along with Officer Stephen Mayhle, when both were shot as they responded to a domestic violence call. Several other officers were badly injured after responding, and the offender was sentenced to death.
The Workout
Five rounds for time of:
- 50 double-unders
- 35 knees-to-elbows
- 20-yard overhead walk, 185/135 lbs
Scaling Option
Five rounds for time of:
- 25 double-unders or 100 single-unders depending on skill level
- 35 knees-to-chest or sit-ups
- 20-yard overhead walk, with a manageable but heavy weight on a barbell
Coach Advice
The toughest part of this workout is the heavy barbell overhead walk. Focus on a strong, streamlined core and locking out your shoulder joints to support the weight.
PK
In memory of U.S. Army Capt. Andrew Pedersen-Keel.
The Hero
Army Capt. Andrew Pedersen-Keel died on March 11, 2013, while serving during Operation Enduring Freedom in Jalrez district, Afghanistan. He was killed by enemy forces using small arms fire.
The Workout
5 rounds for time of:
- 10 back squats, 225/155 lbs
- 10 deadlifts, 275/185 s
- 400-m sprint
- Rest 2 minutes
Scaling Option
5 rounds for time of:
- 10 back squats, 185/125 lbs or 135/95 lbs
- 10 deadlifts 225/155 lbs or 185/125 lbs
- 400-m sprint
- Rest 2 minutes
Coach Advice
Get ready for a serious lower-body burn! This workout will crush your legs, quads and hamstrings alike, so it’s important to select weights carefully and break up the reps as needed (but you should at least be able to do consistent doubles).
Randy
In honor of Police Officer Randy Simmons.
The Hero
Police Officer Randal Simmons was shot and killed during a SWAT Team deployment in pursuit of a suspect who called 911 and claimed to kill three family members. The suspect opened fire as the team entered the home, and Simmons was struck and taken to a hospital where he died. He had served with LAPD for 27 years.
The Workout
For time:
75 power snatches, 75/55 lbs
Scaling Option
For time:
75 power snatches, 45/35 lbs
Coach Advice
This one is all about mentality. The weight is light, so it should be an all-out effort—but a smart one. Many people break this workout up into sets of 25 or 15 reps, while others attempt a max set out the gate.
Rich
In memory of U.S. Army Staff Sgt. Richard Lee Vazquez.
The Hero
U.S. Army Staff Sgt. Richard Lee Vazquez died on November 13, 2013, while serving during Operation Enduring Freedom in Kandahar, Afghanistan. He died of wounds sustained when his unit was attacked with an improvised explosive device.
The Workout
For time:
13 squat snatches, 155 lb/105 lbs
Then, 10 rounds of:
- 10 pull-ups
- 100-m sprint
Then, 13 squat cleans, 155/105 lbs
Scaling Option
For time:
13 squat snatches, 95/65 lbs
Then, 10 rounds of:
- 10 ring rows
- 100-m sprint
Then, 13 squat cleans, 95/65 lbs
Coach Advice
It might be tempting to redline after the snatches, but don’t forget: You aren’t done after the couplet. Make sure you have enough in the tank for the 13 squat cleans!
Riley
In memory of Army Sgt. 1st Class Riley G. Stephens.
The Hero
Army Sgt. 1st Class Riley G. Stephens died on September 28, 2012, while serving during Operation Enduring Freedom. Assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), Fort Bragg, North Carolina, Stephens died due to enemy small arms fire.
The Workout
For time:
- Run 1.5 miles
- 150 burpees
- Run 1.5 miles
If you’ve got a weight vest or body armor, wear it.
Scaling Option
You can scale this workout by omitting the weighted vest/body armor or by reducing the overall volume, depending on your cardiovascular capacity. One example is: run 1 mile, 100 burpees, run 1 mile.
Coach Advice
Pace, pace, pace. For success, this workout requires smart pacing from the very beginning. Try breaking the burpees up into sets of 5, 10, or 15.
Rocket
In memory of U.S. Army Sgt. 1st Class Aaron “Rocket” Henderson.
The Hero
U.S. Army Sgt. 1st Class Aaron “Rocket” Henderson died at Bagram Air Base, Afghanistan, after suffering wounds from enemy small arms fire on October 12, 2012. He was serving during Operation Enduring Freedom.
The Workout
Complete as many rounds as possible in 30 minutes of:
- 50-yard swim
- 10 push-ups
- 15 squats
Scaling Option
You may modify the push-ups to a scaled version of push-ups, or depending on your cardiovascular fitness, reduce the overall volume by cutting down the overall time or halving each round, as follows:
- 25-yard swim
- 5 push-ups
- 8 squats
Coach Advice
If you don’t have access to a pool, you can substitute swimming for rowing or running. The conversions are a 500-meter row or a 400-meter run.
Ryan
In memory of Maplewood, Missouri, firefighter, Ryan Hummert.
The Hero
Ryan Hummert was a Missouri native and firefighter. He died on July 21, 2008, after suffering a gunshot wound to the head while responding to a vehicle fire.
The Workout
Five rounds for time of:
- 7 muscle-ups
- 21 burpees
Scaling Option
Five rounds for time of:
- 7 chest-to-bar pull-ups/pull-ups/ring rows
- 21 burpees
Coach Advice
Try to complete the gymnastics unbroken and the burpees in two or three sets, or in steady succession with a quick breather between each rep.
Santiago
In memory of U.S. Army Sgt. Anibal Santiago.
The Hero
U.S. Army Sgt. Anibal Santiago died July 18, 2010 while serving during Operation Enduring Freedom in Bagram, Afghanistan. His injuries were sustained during a non-combat-related event.
The Workout
Seven rounds for time of:
- 18 dumbbell hang squat clean, 55/35 lbs
- 18 pull-ups
- 10 power cleans, 135/95 lbs
- 10 handstand push-ups
Scaling Option
Seven rounds for time of:
- 18 dumbbell hang squat clean, 35/15 lbs
- 18 ring rows
- 10 power cleans, 95/65 lbs
- 10 push-ups
Coach Advice
You should choose weights for both movements with which you can cycle for several reps. Though this workout includes a lot of reps, the stimulus is high-intensity, and you should be able to continue moving at a solid pace.
Schmalls
In memory of U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg.
The Hero
Marine Gunnery Sgt. Justin E. Schmalstieg, 28, of Pittsburgh, died on December 15, 2010, while serving during Operation Enduring Freedom. He was conducting combat operations in Helmand Province, Afghanistan.
The Workout
Run 800 m
Then two rounds of:
- 50 burpees
- 40 pull-ups
- 30 one-legged squats (pistols)
- 20 kettlebell swings, 1.5 pood/1 pood
- 10 handstand push-ups
Then, run 800 m
Scaling Option
Run 800 meters
Then two rounds of:
- 50 burpees
- 40 ring rows
- 30 air squats
- 20 kettlebell swings, 1 pood/0.5 pood
- 10 pike push-ups
Then, run 800 m
Coach Advice
This workout is heavy on the gymnastics, so be sure to choose modifications that allow you to complete all of the reps safely. Pace the first run and the burpees, and push the final run.
Scotty
In memory of firefighter Scott “Scotty” Deem.
The Hero
Scott Deem, a San Antonio Fire Department firefighter, died on May 18, 2017, at age 31 while fighting a large fire in a strip mall in northwestern San Antonio. Scotty was the first firefighter that the SAFD lost in over 20 years.
The Workout
Complete as many rounds as possible in 11 minutes of:
- 5 deadlifts, 315/225 lbs
- 18 wall-ball shots, 20/14-lb ball
- 17 burpees over the bar
Scaling Option
Complete as many rounds as possible in 11 minutes of:
- 5 deadlifts, with a weight that allows you to do quick single reps
- 18 wall-ball shots, 14/10-lb ball
- 17 burpees over the bar
Coach Advice
Weight selection is very important in this WOD to preserve the intended stimulus. You should be able to complete the deadlifts in quick singles: one rep, drop it, breathe, immediately go for another rep.
Sean
In memory of U.S. Army Staff Sgt. Sean M. Flannery.
The Hero
Army Staff Sgt. Sean M. Flannery died on November 22, 2010, while serving during Operation Enduring Freedom. Assigned to 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), Fort Campbell, Kentucky, Flannery died in Ghotamudkha, Afghanistan due to an improvised explosive device.
The Workout
10 rounds for time of:
- 11 chest-to-bar pull-ups
- 22 front squats, 75/55 lbs
Scaling Option
10 rounds for time of:
- 11 pull-ups/jumping pull-ups/ring rows
- 22 front squats, 55/35 lbs
Coach Advice
The weight on the bar should be light enough to complete the front squats unbroken or in two sets. Scale the gymnastics so that you can complete the set unbroken.
The Seven (AKA The CIA 7)
In memory of seven CIA officers killed in Afghanistan on December 30, 2009.
The Hero
This workout commemorates the seven CIA agents who were killed by a suicide bomber in Afghanistan on December 30, 2009. The agents killed were: Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
The Workout
Seven rounds for time of:
- 7 handstand push-ups
- 7 thrusters, 135/95 lbs
- 7 knees-to-elbows
- 7 deadlifts, 245/165 lbs
- 7 burpees
- 7 kettlebell swings, 2 pood/1.5-pood
- 7 pull-ups
Scaling Option
Seven rounds for time of:
- 7 pike push-ups or dumbbell overhead press
- 7 thrusters, 95/65 lbs
- 7 hanging knee tucks or sit-ups
- 7 deadlifts, 185/125 lbs
- 7 burpees
- 7 kettlebell swings, 1.5 pood/1-pood
- 7 jumping pull-ups/ring rows
Coach Advice
This workout is a grind. If you start too hot, you’ll burn out and find yourself struggling through the second half. Try to complete all of your rounds within one minute of each other (i.e., if round one takes five minutes, do the rest in five to six minutes).
Shawn
In memory of U.S. Army Captain Shawn G. Hogan.
The Hero
U.S. Army Capt. Shawn G. Hogan, 28, died at Land Between the Lakes Recreational Area, Golden Pond, Kentucky, due to injuries sustained during a military training exercise. He was serving as the Commander of a Special Forces Operational Detachment headquartered at Fort Campbell, Kentucky.
The Workout
For time:
- Run 5 miles
- Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.
Scaling Option
For time:
- Run 3 miles
- Run in 5-minute intervals, stopping after each to perform 25 squats and 25 push-ups before beginning the next 5-minute run interval.
Coach Advice
This is not your average 5-mile run! A 5-mile run alone will take most athletes almost an hour, and the strength intervals will make this a two-hour workout or longer for most. Scale the volume back if your cardiovascular fitness does not currently support the full workout.
Taylor
In memory of U.S. Army Specialist David Wayne Taylor.
The Hero
Army Spc. David W. Taylor, age 20, died on March 29, 2012, in Zharif Khel, Kandahar Province, Afghanistan. He was serving during Operation Enduring Freedom and died of wounds sustained during an accident at an ammunition supply point.
The Workout
4 rounds for time of:
- Run 400 m
- 5 burpee muscle-ups
Scaling Option
4 rounds for time of:
- Run 400 m
- 5 burpee pull-ups
Coach Advice
This is a fast, near-sprint workout. The intended stimulus is for it to be intensely taxing on the cardiovascular system. Push the pace on your runs but try to keep the time for each round within 60 seconds of each other.
Terry
In memory of Drug Enforcement Administration Special Agent James “Terry” Watson.
The Hero
DEA Special Agent James “Terry” Watson was killed in Bogota, Columbia, on June 21, 2013 during a robbery attempt. He was in Bogota on travel during his post at the DEA Cartagena, Colombia Resident Office, as part of a maritime drug smuggling investigation.
The Workout
For time:
- 1-mile run
- 100 push-ups
- 100-m bear crawl
- 1-mile run
- 100-m bear crawl
- 100 push-ups
- 1-mile run
Scaling Option
For time:
- 800-m run
- 50 push-ups
- 50-m bear crawl
- 800-m run
- 50-m bear crawl
- 50 push-ups
- 800-m run
Coach Advice
Approach this workout with care. It’s similar to Murph in that it’s long, grueling, and includes a lot of running and gymnastics. Partition the push-ups as needed and take care to pace the runs smartly.
Tiff
In memory of United States Army Capt. Benjamin David Tiffner.
The Hero
Army Capt. Benjamin D. Tiffner died on November 7, 2007, while serving during Operation Iraqi Freedom. Assigned to the 1st Battalion, 5th Special Forces Group (Airborne), Fort Campbell, Kentucky, Tiffner died in Baghdad due to an improvised explosive device.
The Workout
On a 25-minute clock,
- Run 1.5 miles
Then perform as many rounds as possible of:
- 11 chest-to-bar pull-ups
- 7 hang squat cleans, 155/105 lbs
- 7 push presses, 155/105 lbs
Scaling Option
On a 25-minute clock,
- Run 1 mile
Then perform as many rounds as possible of:
- 11 pull-ups/jumping pull-ups/ring rows
- 7 hang squat cleans, 95/65 lbs
- 7 push presses, 95/65 lbs
Coach Advice
Don’t underestimate how the buy-in of running 1.5 miles will affect your performance during gymnastics and at the barbell. If 1.5 miles will take you longer than 15 minutes, scale the run to 1 mile.
Tom
In memory of U.S. Army 1st Lt. Thomas M. Martin.
The Hero
U.S. Army 1st Lt. Thomas M. Martin, 27, assigned to 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, Fort Richardson, Alaska, died on October 14, 2007, in Al Busayifi, Iraq. He was serving during Operation Iraqi Freedom when he was killed by enemy small arms fire during combat.
The Workout
Complete as many rounds in 25 minutes as you can of:
- 7 muscle-ups
- 11 thrusters, 155/105 lbs
- 14 toes-to-bar
Scaling Option
Complete as many rounds in 25 minutes as you can of:
- 7 chest-to-bar pull-ups/pull-ups/ring rows
- 11 thrusters, 95/65 lbs
- 14 knees-to-elbow/knees-to-chest/sit-ups
Coach Advice
The goal for a 25-minute workout should be to stay aerobic, meaning, complete the workout at around 65% of your VO2 max so as not to burn out.
Tully
In memory of U.S. Army Sgt. 1st Class Michael J. Tully.
The Hero
Army Sgt. 1st Class Michael J. Tully died in Baghdad, Iraq, at age 33 while serving during Operation Iraqi Freedom. He was killed due to the detonation of an improvised explosive device; also killed was Sgt. 1st Class Adrian M. Elizalde.
The Workout
Four rounds for time of:
- Swim 200 m
- 23 dumbbell squat cleans, 40/25 lbs
Scaling Option
Four rounds for time of:
- Swim 100 m
- 23 dumbbell squat cleans, 25/15 lbs
Coach Advice
If you don’t have access to a pool, substitute running or rowing. The conversions are 400 meters and 500 meters of rowing for every 200 meters of swimming. (Each equates to approximately 2 minutes of cardio).
Tyler
In memory of U.S. Army 1st Lt. Tyler E. Parten.
The Hero
Army 1st Lt. Tyler E. Parten died on September 10, 2009, in Gehazi District, Afghanistan, when insurgents attacked his unit with small arms fire and grenades. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
The Workout
Five rounds for time of:
- 7 muscle-ups
- 21 sumo-deadlift high-pulls, 95/65 lbs
Scaling Option
Five rounds for time of:
- 7 chest-to-bar pull-ups/pull-ups/ring rows
- 21 sumo-deadlift high-pulls, 75/55 lbs
Coach Advice
Despite being five rounds, this workout will go pretty quickly. Choose a gymnastics movement that allows you to do the reps unbroken, and a barbell weight that allows you to do the reps in two sets.
Viola
In memory of U.S. Army Staff Sgt. Alex Viola.
The Hero
Army Staff Sgt. Alex Viola died in Kandahar, Afghanistan, on November 17, 2013, while serving during Operation Enduring Freedom. He died of wounds sustained when his unit was attacked by enemy forces using an improvised explosive device.
The Workout
Complete as many rounds as possible in 20 minutes of:
- Run 400 m
- 11 power snatches, 95/65 lbs
- 17 pull-ups
- 13 power cleans, 95/65 lbs
Scaling Option
Complete as many rounds as possible in 20 minutes of:
- Run 400 m
- 11 power snatches, 75/55 lbs
- 17 jumping pull-ups/ring rows
- 13 power cleans, 75/55 lbs
Coach Advice
For this workout, aim to keep the rounds close in length. This will encourage you to pace from the beginning and finish strong.
Walsh
In memory of U.S. Army 1st Lt. Jonathan P. Walsh.
The Hero
U.S. Army 1st Lt. Jonathan P. Walsh died on April 22, 2012, at the age of 28 while serving during Operation Enduring Freedom in Mirhasan, Afghanistan. He died of wounds suffered when enemy forces attacked his unit with an improvised explosive device.
The Workout
Four rounds for time of:
- 22 burpee pull-ups
- 22 back squats, 185/125 lbs
- Run 200 meters with a 45-lb plate overhead
Scaling Option
Four rounds for time of:
- 22 burpee jumping pull-ups
- 22 back squats, 135/95 lbs
- Walk 200 meters with a 25-lb plate overhead
Coach Advice
Take care with the overhead run. If you have a history of shoulder instability or injury, it’s best to walk instead to protect the joint. Additionally, choose a back squat weight that allows you to complete the reps in two sets.
Weaver
In memory of U.S. Army 1st Lt. Todd W. Weaver.
The Hero
U.S. Army 1st Lt. Todd W. Weaver, 26, was serving in Afghanistan when insurgents attacked Combat Outpost Stout with an improvised explosive device. He died from wounds sustained during the attack.
The Workout
Four rounds for time of:
- 10 L-pull-ups
- 15 push-ups
- 15 chest-to-bar pull-ups
- 15 push-ups
- 20 pull-ups
- 15 push-ups
Scaling Option
Four rounds for time of:
- 3-second L-sit or L-hold, or 10 pull-ups
- 15 modified push-ups
- 15 jumping pull-ups
- 15 modified push-ups
- 20 ring rows
- 15 modified push-ups
Coach Advice
Your success in this workout will depend heavily on how you choose your gymnastics movements. There are a lot of reps here, and it’s important to choose modifications that allow you to keep moving without too many long breaks.
Whitten
In memory of U.S. Army Capt. Dan Whitten.
The Hero
Army Capt. Dan Whitten died on February 2, 2010, when enemy forces attacked his vehicle with an improvised explosive device near Forward Operating Base Sweeney, Afghanistan. He was serving during Operation Enduring Freedom.
The Workout
Five rounds for time of:
- 22 kettlebell swings, 2 pood/1.5-pood
- 22 box jumps, 24/20” box
- Run 400 m
- 22 burpees
- 22 wall ball shots, 20/14 lbs
Scaling Option
Five rounds for time of:
- 22 kettlebell swings, 1.5/1-pood
- 22 box jumps, 20/16
- Run 400 m
- 22 burpees
- 22 wall ball shots, 14/10 lbs
Coach Advice
This workout will be a slow burn. Try to keep moving with short breaks in between movements and slightly longer breaks in between rounds.
Yeti
In memory of Mark Thomas Urban, smokejumper spotter with the Bureau of Land Management’s Great Basin Smokejumpers.
The Hero
Mark Thomas Urban was a smokejumper spotter and wildland firefighter for the Bureau of Land Management in the Great Basin region. He died in the line of duty on September 27, 2013, during a parachute jump while performing equipment evaluations.
The Workout
For time:
- 25 pull-ups
- 10 muscle-ups
- 1.5-mile run
- 10 muscle-ups
- 25 pull-ups
Scaling Option
For time:
- 25 ring rows
- 10 jumping pull-ups
- 1.5-mile run
- 10 jumping pull-ups
- 25 ring rows
Coach Advice
Definitely don’t do arm day before attempting this WOD! Choose movement modifications that allow you to keep moving at a steady pace, and stay aerobic on the run. If you need to, bump the run down to 1 mile.
Zembiec
In memory of U.S. Marine Corps Maj. Douglas A. Zembiec.
The Hero
U.S. Marine Corps Maj. Douglas A. Zembiec was killed during combat operations in Baghdad, Iraq, on May 11, 2007, at age 34. He was serving during Operation Iraqi Freedom. In addition to being a U.S. Marine Major, Zembiec was a member of the CIA’s Special Activities Division’s Ground Branch.
The Workout
5 rounds for time of:
- 11 back squats, 185/125 lbs
- 7 strict burpee pull-ups
- 400-m run
A strict burpee pull-up involves performing a strict push-up, jumping to a bar that is ideally 12 inches above your max standing reach, and performing a strict pull-up.
Scaling Option
5 rounds for time of:
- 11 back squats, 155/105 lbs
- 7 burpee pull-ups
- 400-m run
Scale to a typical CrossFit burpee and kipping or jumping pull-ups if you don’t have the strength for strict push-ups and pull-ups
Coach Advice
Even if you’re taking the bar off of the rack, choose a weight that you can perform 11 unbroken back squats for multiple sets without burning out—you will be glad you did when you come back in from the runs.
Zeus
In memory of U.S. Army Spc. David E. Hickman.
The Hero
U.S. Army Spc. David E. Hickman, 23, died on November 14, 2011, in Baghdad, Iraq, while serving during Operation New Dawn. He was killed after an improvised explosive device detonated near him.
The Workout
Three rounds for time of:
- 30 wall ball shots, 20/14 lbs
- 30 sumo deadlift high-pulls, 75/55 lbs
- 30 box jump, 20/14″
- 30 push presses, 75/55 lbs
- 30-calorie row
- 30 push-ups
- 10 bodyweight back squats (the load is your body weight)
Scaling Option
Three rounds for time of:
- 30 wall ball shots, 14/10 lbs
- 30 sumo deadlift high-pulls, 55/35 lbs
- 30 box jump, 20/14″
- 30 push presses, 55/35 lbs
- 30-calorie row
- 30 modified push-ups
- 10 half-bodyweight back squats (the load is half of your body weight)
Coach Advice
This long chipper WOD should be approached carefully. There is a lot of lower-body movement in this workout, so choose your weights wisely and remember that the heaviest movement is the last movement. You’ll want some gas in the tank for that.
Zimmerman
In memory of U.S. Marine Corps 1st Lt. James R. Zimmerman.
The Hero
U.S. Marine Corps 1st Lt. James R. Zimmerman, 25, died at Camp Bastion, Afghanistan, on November 2, 2010. He was serving during Operation Enduring Freedom and died of wounds suffered during combat operations.
The Workout
Complete as many rounds as possible in 25 minutes of:
- 11 chest-to-bar pull-ups
- 2 deadlifts, 315/225 lbs
- 10 handstand push-ups
Scaling Option
Complete as many rounds as possible in 25 minutes of:
- 11 pull-ups/ring rows
- 2 deadlifts, 255/175 lbs
- 10 dumbbell overhead press
Coach Advice
You are only doing two deadlifts per round, so make them heavy—you can do singles. The rest is in the transitions.
Scaling Hero WODs
While it may feel tempting to complete the Hero WODs as written to properly honor the fallen, it’s important to respect your individual capabilities, too. You can scale a workout and still pay your respects by putting forth your best effort and remembering why you are doing the workout.
There are several ways you can scale a workout:
- Modify the movement, such as substituting ring rows for pull-ups
- Performing an easier version of the prescribed movement, such as bar muscle-ups in place of ring muscle-ups
- Reducing the prescribed weight
- Reducing the rep count
- Reducing distances traveled for cardio modalities
For some workouts, you may need to implement more than one scaling strategy to preserve the stimulus of the workout. If you’re unsure of how to scale a particular workout, please talk to your coach, who can give you individualized options.
Hero WODs: Final Thoughts
Hero WODs are an amazing way to pay respect to military service members, police officers, firefighters, and other emergency responders who have lost their lives in the line of duty.
CrossFit.com has been posting Hero WODs since 2005, and while there are hundreds of these workouts, it is far from an exhaustive list of all of the first responders and military service members who have died in action.
If you’d like to have a Hero WOD created for someone, you can email tribute@crossfit.com to nominate them.
Further reading
Looking for strategies for how to squat heavier? We’ve got tips from an Olympian in this article. Read more
Looking for the best cardio for bad knees? Swim, bike, walk, or even row if your knees are bothering you—read on to find out more. Read more
Looking for a Hydrow discount code? You’re in luck! The team at Garage Gym Reviews is here to assist with available coupons and discounts to help you save money. Read more
Our in-depth buying guide shows you exactly what to look for in a pre-workout for various fitness goals. Read more