CrossFit Hero Workouts – Named after fallen warriors

Some time ago, I created a list of the Girls Named CrossFit Workouts. I intended on doing this post ages ago, but never quite got round to it. It’s the brother post to the girls post, in that it’s the Hero CrossFit workouts, so called because they are named after CrossFitting solders, law enforcement officers etc who have been killed. Mostly this is men, actually it will be interesting to see if there are any women in the list.

Often these hero workouts are some of the hardest CrossFit throws out there, but that just makes them all the more poignant. As before, I’ve created links to all the exercises and where possible, links to the workout demos, so everything you need to know is in one place.

These are some of my favourite CrossFit inspired designs for t-shirts and mugs and the like. I love these phrases, but it’s trying to explain them to non CrossFitters that makes me laugh the most! Just click on the image you like to see it in more detail, and buy it if you like it. They make great gifts.

CrossFit t-shirts, hoodies and mugs

Adam Brown
For time.
Two rounds
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Arnie
For time.
With a single 2 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

Badger
3 rounds for time.
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Blake
For time.
Four rounds of:
100 foot Walking
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand Push-ups

Brenton
For time.
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Bulger – Post a video of this WOD, let me know and I’ll add a link here
For time.
Ten rounds of:
Run 150 meters
7 Chest to bar Pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Bull – Post a video of this WOD, let me know and I’ll add a link here
For time.
Two rounds of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Coe
For time.
Ten rounds
95 pound Thruster, 10 reps
10 Ring push-ups

Collin – Post a video of this WOD, let me know and I’ll add a link here
For time.
Six rounds of:
Carry 50 pound Sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo Deadlift high-pull, 12 reps

Daniel
For time.
50 Pull-ups, 400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Danny – Post a video of this WOD, let me know and I’ll add a link here
Rounds completed
Rounds in 20 min of:
24″ Box jump, 30 reps
115 pound Push press, 20 reps
30 Pull-ups

DT
For time.
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Erin
For time.
Five rounds of:
40 pound Dumbbells Split Clean, 15 reps
21 Pull-ups

Forrest
For time.
Three rounds
20 L-Pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Garrett – Post a video of this WOD, let me know and I’ll add a link here
For time.
Three rounds of:
75 Squats
25 Ring Handstand Push-ups
25 L-Pull-ups

Griff – Post a video of this WOD, let me know and I’ll add a link here
For time.
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Hansen – Post a video of this WOD, let me know and I’ll add a link here
For time.
Five rounds:
30 reps, 2 pood Kettlebell Swing
30 Burpees
30 Glute-Ham Sit-Ups

Helton – Post a video of this WOD, let me know and I’ll add a link here
For time.
Three rounds of:
Run 800 meters
30 reps, 50 pound Dumbbell Squat Cleans
30 Burpees

Holbrook – Post a video of this WOD, let me know and I’ll add a link here
Each Round For Time:
Ten rounds of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Jack
Max Rounds in 20 Min
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Jason
For time.
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Jerry – Post a video of this WOD, let me know and I’ll add a link here
For time.
Run 1 mile
Row 2K
Run 1 mile

John Runkle
AMRAP, 20 Minutes
225 pound Deadlift, 6 reps
7 Burpee Pull-ups
10 Kettlebell Swings, 2 pood
Run 200 meters

Johnson – Post a video of this WOD, let me know and I’ll add a link here
Rounds in 20 Min
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

Josh
For time.
95 pound Overhead Squat, 21 reps
42 Pull-ups
95 pound Overhead Squat, 15 reps
30 Pull-ups
95 pound Overhead Squat, 9 reps
18 Pull-ups

Joshie – Post a video of this WOD, let me know and I’ll add a link here
3 rounds for time.
40 pound Dumbbell snatch, 21 reps, right arm
21 L-Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L-Pull-ups
The snatches are full squat snatches.

JT
21-15-9 reps, for time
Handstand push-ups
Ring dips
Push-ups

Ledesma – Post a video of this WOD, let me know and I’ll add a link here
As Many Rounds As Possible (AMRAP) in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Luce – Post a video of this WOD, let me know and I’ll add a link here
For time.
Wearing a 20 pound vest, three rounds of:
Run 1K
10 Muscle-ups
100 Squats

Lumberjack 20
For time.
20 Deadlifts (275lbs)
Run 400m
20 KB Swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pull-ups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

McGhee
Rounds in 30 min
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Michael
3 rounds for time
Run 800 meters
50 Back Extensions
50 Sit-ups

Mr. Joshua – Post a video of this WOD, let me know and I’ll add a link here
For time.
Five rounds of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Murph
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Nate
As many rounds as possible in 20 minutes
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Nutts
For time.
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Paul – Post a video of this WOD, let me know and I’ll add a link here
For time.
Five rounds of:
50 Double Unders
35 Knees to elbows
185 pound Overhead walk, 20 yards

Randy
For time.
75# Power Snatch
75 reps

RJ
For time.
Five rounds of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Roy – Post a video of this WOD, let me know and I’ll add a link here
For time.
Five rounds
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Ryan
For time.
Five rounds of:
7 Muscle-ups
21 Burpees

Severin
For time.
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you’ve got a twenty pound vest or body armor, wear it.

Stephen – Post a video of this WOD, let me know and I’ll add a link here
For time.
30-25-20-15-10-5 rep rounds of:
GHD Sit-up
Back Extension
Knees to elbow
95 pound Stiff legged Dead lift

The Seven
For time.
“The Seven” Seven rounds of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Thompson – Post a video of this WOD, let me know and I’ll add a link here
10 rounds of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound Barbells Farmer carry, 10 meters
Begin the rope climbs seated on the floor.

Tommy V – Post a video of this WOD, let me know and I’ll add a link here
For time.
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Tyler
For time.
Five rounds:
7 Muscle-ups
21 reps, 95 pound Sumo-Deadlift High-Pull

War Frank – Post a video of this WOD, let me know and I’ll add a link here
For time.
Three rounds of:
25 Muscle-ups
100 Squats
35 GHD Sit-ups

Whitten
For time.
Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Wittman – Post a video of this WOD, let me know and I’ll add a link here
For Time
Seven rounds of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

If you spot any broken or wrong links, please let me know in the comments below. And if you are the first to post up a video of one of the workouts that don’t have a video yet, let me know in the comments below and I’ll add a link to your video above.

{ 17 comments… add one }

  • Greyson 20 December 2011, 9:49 pm

    I have a few questions about the Murph Hero workout. Are the squats weighted? Also am I supposed to do 100 pull ups nonstop? Let me know if you have attempted this before, since I am looking for ways to improve my shape.

  • Greyson 20 December 2011, 10:07 pm

    I forgot to mention, but the “Griff” hero workout is my all time favorite. Wish I had the material to record and upload a video just for the hell of it.

  • Colin McNulty 21 December 2011, 7:21 am

    Hi Greyson,

    As prescribed, Murph should be done in its entirety with the weight vest on. That’s way beyond my abilities and I’ve never even tried it with a weight vest, so scale to your own capabilities as appropriate.

    No, you can break the pull ups, pushups and squats as you see fit. Most people tend to do it as 20 rounds of Cindy.

    I confess to never having tried Griff. The route I’d run is probably too uneven to do it safely backwards… but of course that’s just a convenient excuse, I’d find a suitable place if I needed to. It’s one of those workouts that doesn’t look that bad when you read it, which experience tells me means it’s probably horrible! ;)

  • Sean 11 January 2012, 10:35 pm

    Greyson,
    I’ve done Murph w/the vest two times and it’s a good workout. I do end up doing 5/10/15 for my breakdown throughout. Also, expect the second mile to be a little slower than the first. Here’s another good one that Crossfit Fort Bragg put on last September for two fallen soldiers: CCT 21/23-50 pullups, 1.5 mile run, 100 push ups, 200 sit ups, 1.5 mile run, 50 pull ups all w/20 lb vest. Enjoy

  • Greyson 11 January 2012, 10:57 pm

    Thanks a lot Sean! I forgot to mention that I’m a civilian who doesn’t know when a workout is too hard until the next day.

  • Sean 11 January 2012, 11:01 pm

    Hero workouts are usually as hard as they look and the workouts that look deceptively easy on paper are notoriously hard. You and Colin were right on both counts, it has nothing to do w/being a civilian or not. Keep plugging away.

  • Anonymous 28 April 2012, 8:47 am

    The owners of SinCity Crossfit made up a hero WOD for their close friend, Shane Patton. He was part of the mission of 4 Navy Seals that was killed along with the infamous “Murph” and “Michael”.
    Try it:
    25 dead lifts (men’s rx 155/women’s rx 105)
    400m run
    10 strict pull ups
    10 clean & jerk (men’s rx 155/women’s rx 105)
    800m run
    10 strict pull ups
    10 clean & jerks
    10 strict pull ups
    800m run
    10 clean & jerks
    10 strict pull ups
    400m run
    25 dead lifts

  • Greyson 29 April 2012, 2:22 am

    I am not even going to attempt that workout, based on working out a lot, that looks like the workout above is only for the “Iron Man/Woman.”

  • Sean 29 April 2012, 3:23 am

    This looks good, looking forward to doing this at work w/my crew on Tuesday. Thanks for the link.

  • Patrick Toffler 23 May 2012, 8:17 pm

    John Rankle needs to be corrected to John Runkle. He was killed serving in Afghanistan a year ago. RLTW!

  • john vasques 5 July 2012, 8:06 am

    im a sophmore in hs and for football we have to do all these crossfits for the summer its intense

  • Ben 25 July 2012, 10:12 am

    Hi how often is this updated?

    I notice Ship is not on their and wandered if it is still an uptodate list?

    Great to see them all in one place!

  • Greyson 25 July 2012, 3:03 pm

    It is up to date, however the people who update this site might not have had the opportunity to add the “Ship” hero workout.

  • Mihou Zapata 12 October 2012, 10:21 pm

    Hi Colin,
    Could you please let me know where i can find the data for females regarding the CrossFit Hero Workouts:in your list only weight for males are mentionned.

    Kind regards

  • Greyson 19 March 2013, 2:49 pm

    Hello Mihou Zapata,

    If you go to the very top of this page, there is a link for the Womens Hero Workout. If you cant click on it, here is the link, (look at commrnt below).

  • Greyson 19 March 2013, 2:50 pm

  • Ryan 27 September 2013, 6:37 pm

    This year I have decided to do a different hero WOD every week starting with Murph on Memorial Day ending on Veterans Day. It is starting to break me down…Oorah!!

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