Hero WOD
/ 042
Murph
1 miRun
100Pull-ups
200Push-ups
300Air squats
1 miRun
Library / 100+ Workouts
The library.
The library.
/ 100+ workouts.
Every named Hero WOD, every Benchmark Girl, every hybrid race rehearsal, every Ironman brick, every barbell complex worth running. Structured. Scored. Free to remix.
Categories
Pick a
Pick a
/ discipline.
Each category collects the named workouts in its domain — fully scored, fully scalable, and fully shareable on Fiz. Six categories, one library.
Hero WODs
/ 20
Heroes
— Featured workouts
01Murph
02DT
03Chad
04The Seven
Benchmark WODs
/ 15
The Girls
— Featured workouts
01Fran
02Grace
03Cindy
04Helen
Competition
/ 15
Throwdowns
— Featured workouts
01Filthy Fifty
02Fight Gone Bad
03King Kong
04Functional Total
Hybrid Race
/ 15
Race Day
— Featured workouts
01Race Simulation
02Sled Push Prep
03Ski Erg Intervals
04Doubles Strategy
Triathlon
/ 15
Ironman
— Featured workouts
0170.3 Brick
02Open Water Swim
03Bike Intervals
04Run Off Bike
Functional
/ 20
Hybrid
— Featured workouts
012K Row Test
02Barbell Complex
03Kettlebell Flow
04Bodyweight Burner
Scoring Formats
Three
Three
/ engines.
Every workout uses one of five engines: For Time, AMRAP, EMOM, Circuit, Ladder. Knowing the format tells you exactly how to attack the workout and how to score it.
Fast as possible.
Complete a fixed amount of work as fast as possible. The score is your finish time. Classic examples: Fran, Grace, Murph, Filthy Fifty.
Pace the cap.
As Many Rounds (or Reps) As Possible within a fixed time cap. The score is total rounds and reps. Classic examples: Cindy, Mary, Nate.
On the minute.
Every Minute On the Minute. A target rep count must be completed at the start of each minute. Classic examples: Death by Thruster, Holleyman.
Questions
Asked &
Asked &
/ answered.
Anything else? support@joinfiz.com →
What is a Hero WOD?
A Hero WOD is a named functional fitness workout dedicated to a fallen military service member, first responder, or law enforcement officer. They are intentionally long, heavy, and brutal — designed to honor the sacrifice of those they memorialize. Murph, performed every Memorial Day, is the most famous Hero WOD: a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and a 1-mile run, all in a 20lb vest.
What's the difference between AMRAP and EMOM?
AMRAP stands for As Many Rounds (or Reps) As Possible. You complete a fixed circuit of movements as many times as you can within a set time cap — the score is total rounds and reps. EMOM stands for Every Minute On the Minute. A target number of reps must be completed at the start of each minute, with any leftover time becoming rest. AMRAPs reward pacing and density; EMOMs enforce consistency and recovery.
What are the 15 Benchmark Girl WODs?
The classic Benchmark WODs, named with women's names like hurricanes, are Fran, Grace, Diane, Helen, Elizabeth, Isabel, Jackie, Karen, Annie, Nancy, Cindy, Mary, Kelly, Eva, and Amanda. Together they cover barbell capacity, gymnastics skill, monostructural endurance, and bodyweight conditioning — the universal yardstick for functional fitness.
Can I do CrossFit® workouts at home?
Yes. Many functional fitness benchmarks and Hero WODs require minimal equipment. Cindy needs only a pull-up bar. The Bodyweight Burner needs nothing. Murph requires a pull-up bar and ideally a weighted vest. With a barbell, pull-up bar, and a pair of dumbbells, you can train more than half of the workouts in the Fiz library at home — and the remix feature lets you swap any movement for an at-home equivalent.
What is a hybrid race simulation?
A hybrid race simulation replicates the exact 8-station race format: eight 1km running legs, each followed by a functional station (ski erg 1000m, sled push 50m, sled pull 50m, burpee broad jumps 80m, row 1000m, farmer carry 200m, sandbag lunges 100m, wall balls 100 reps). It is the single most important session in any hybrid race training block (hybrid racing formats like HYROX® follow this 8-station structure) — used to test pacing, transitions, and race-day fitness.
What is a brick workout in triathlon?
A brick workout stacks two triathlon disciplines back-to-back — most commonly a bike ride followed immediately by a run — to train the neuromuscular transition between sports. Running off the bike feels fundamentally different than running fresh, and brick sessions are the only way to prepare your legs for that sensation. Every serious triathlon plan includes weekly bricks.
How is Fiz different from a regular workout app?
Most fitness apps give you a static workout list. Fiz is a social platform: every workout has a leaderboard, a remix tree, scoring, comments, and a public lineage. You can create new workouts with AI, fork any existing workout, and compete with friends on every benchmark. It is structured workouts as a first-class object — not GPS lines, not generic plans.