Category / Hero WODs

Hero
/ WODs.

Twenty workouts. Twenty stories. Each one named for a fallen service member, first responder, or officer who gave everything. Run them for time. Honor them through effort.

See all 20 heroes → Get the app →
Workouts
20
Origin
2005
Flagship
Murph
Hero WOD
/ 042

Murph

For Time · 20lb vest · Memorial Day
1 miRun
100Pull-ups
200Push-ups
300Air squats
1 miRun
Lt. Michael Murphy Honor through effort
Hero WOD
/ DT

DT

5 Rounds For Time · 155/105 lb
12Deadlifts
9Hang Power Cleans
6Push Jerks
USAF SSgt Timothy P. Davis Barbell never leaves your hands
A history of effort

What is a
/ Hero WOD?

A Hero WOD is a named functional-fitness workout (a CrossFit® tradition) dedicated to a fallen military service member, first responder, or law enforcement officer. The tradition began in 2005 with Murph, in memory of Navy Lt. Michael Murphy. The list has grown into dozens of long, heavy, intentionally brutal sessions designed to honor sacrifice through deliberate suffering.

  • Symbolic numbers — The Seven (7×7×7), Whitten (22 reps), Jag 28 (28 reps)
  • Long time domains — most take 25–50 minutes
  • Multiple energy systems in one session
  • Performed worldwide on Memorial Day and Veterans Day
20 Named Heroes

Every workout.
/ Every story.

Tap any workout to open it in Fiz — score it, see the leaderboard, or remix it into a scaled version that stays linked to the original source.

Hero · For Time
/ 01

Murph

1 mi run · 100/200/300 · 1 mi run · 20lb vest
— Honoring

Navy Lt. Michael Murphy. Killed in Afghanistan, June 28 2005, during Operation Red Wings. Posthumous Medal of Honor.

Memorial DayOpen in Fiz →
Hero · For Time
/ 02

DT

5 rds · 12 DL · 9 HPC · 6 PJ · 155/105 lb
— Honoring

USAF SSgt Timothy P. Davis. Killed February 20 2009, IED near Bagram, Afghanistan, during Operation Enduring Freedom.

Barbell complexOpen in Fiz →
Hero · For Time
/ 03

Chad

1,000 box step-ups · 20 in · 45/35 lb vest
— Honoring

Navy SEAL Charles Keating IV. Killed in action May 3 2016, near Tel Skuf, Iraq.

Volume grinderOpen in Fiz →
Hero · AMRAP
/ 04

Nate

20 min · 2 MU · 4 HSPU · 8 KB swings 70/53
— Honoring

CPO Nate Hardy, Navy SEAL. Killed in combat February 4 2008, Iraq.

Gymnastics-heavyOpen in Fiz →
Hero · AMRAP
/ 05

Ryan

20 min · 7 muscle-ups · 3 burpees
— Honoring

SFC Daniel Ryan. Special Forces, killed October 19 2007, Rambasi, Afghanistan.

Muscle-up volumeOpen in Fiz →
Hero · For Time
/ 06

Luce

3 rds · 1000m run · 10 MU · 100 sq · 20lb vest
— Honoring

1st Lt Travis Manion (USMC) and Col Douglas Zembiec (USMC).

Long under loadOpen in Fiz →
Hero · For Time
/ 07

Wittman

7 rds · 15 KBS · 15 PC · 15 box jumps 24"
— Honoring

Army SPC Matthew Wittman. Killed February 17 2010, Kandahar, Afghanistan.

315 total repsOpen in Fiz →
Hero · For Time
/ 08

Loredo

6 rds · 24 sq · 24 PU · 24 lunges · 400m run
— Honoring

SSG Edwardo Loredo. Killed June 24 2010, Jolo Island, Philippines.

Bodyweight + runOpen in Fiz →
Hero · For Time
/ 09

Jag 28

800m · 28 KBS · 28 SP · 28 FS · 28 KBS · 800m
— Honoring

28 soldiers of the Royal Australian Regiment, Battle of Long Tan, August 18 1966, Vietnam.

Mixed modalOpen in Fiz →
Hero · For Time
/ 10

Daniel

50 PU · 400m · 21 thr 95 · 800m · 21 thr · 400m · 50 PU
— Honoring

Army Sgt Daniel Somers. Operation Iraqi Freedom veteran, two tours in Iraq.

Push-pull sandwichOpen in Fiz →
Hero · For Time
/ 11

The Seven

7 rds · 7 movements · 7 reps · 343 total
— Honoring

Seven CIA officers killed December 30 2009, FOB Chapman, Khost Province, Afghanistan.

HSPU · Thr 135 · DL 245Open in Fiz →
Hero · For Time
/ 12

Badger

3 rds · 30 SC 95 · 30 PU · 800m run
— Honoring

Navy CPO Mark Carter. Killed in Iraq December 11 2007.

War of attritionOpen in Fiz →
Hero · For Time
/ 13

RJ

5 rds · 800m · 5 rope climbs · 50 PU · 20lb vest
— Honoring

Maj Robert J. Marchanti II. Killed April 16 2011, Laghman Province, Afghanistan.

2.5 mi · 25 ropesOpen in Fiz →
Hero · For Time
/ 14

Whitten

5 rds · 22 KBS · 22 BJ · 400m · 22 burpees · 22 WB
— Honoring

Army Capt Dan Whitten. Killed February 2 2010, Zabul Province, Afghanistan. 22 = daily veteran suicide stat.

440 total repsOpen in Fiz →
Hero · For Time
/ 15

Klepto

4 rds · 27 BJ 24" · 20 burpees · 11 SC 145
— Honoring

PFC George Pimentel. Killed August 27 2011, Helmand Province, Afghanistan.

Heavy cleansOpen in Fiz →
Hero · For Time
/ 16

Holleyman

30 rds · 5 WB 20 · 3 HSPU · 1 PC 225
— Honoring

SSG Aaron Holleyman. Killed August 30 2004, near Khaldiyah, Iraq.

30-round grinderOpen in Fiz →
Hero · For Time
/ 17

Tommy V

21 thr 115 · 12 RC · 15 thr · 9 RC · 9 thr · 6 RC
— Honoring

SCPO Thomas J. Valentine, Navy SEAL. Killed February 13 2008, during training.

Descending ladderOpen in Fiz →
Hero · For Time
/ 18

Michael

3 rds · 800m · 50 back ext · 50 sit-ups
— Honoring

Navy Lt Michael McGreevy. Killed June 28 2005, Operation Red Wings, Afghanistan.

Midline enduranceOpen in Fiz →
Hero · For Time
/ 19

Griff

800m fwd · 400m bwd · 800m fwd · 400m bwd
— Honoring

USAF SSgt Travis Griffin. Killed April 3 2008, Balad, Iraq.

Running onlyOpen in Fiz →
Hero · For Time
/ 20

Helton

3 rds · 800m · 30 DB SC 50 · 30 burpees
— Honoring

AIC Matthew Helton, Air Force. Killed September 28 2009, Helmand Province, Afghanistan.

Triplet grinderOpen in Fiz →
Scaling · Hero
/ Half

Half Murph

For Time · Common scaling bridge
800 mRun
50Pull-ups
100Push-ups
150Air squats
800 mRun
A legitimate test in its own right /workouts/half-murph
Scale the workout, honor the workout

Maintain
/ the stimulus.

Hero WODs are designed for elite-level athletes, but the point is never the Rx label. The point is the effort. Every named Hero WOD scales cleanly. Maintain the time domain and the dominant stimulus.

  • Murph — scale the vest (14lb, 10lb, none); partition; sub ring rows for pull-ups
  • DT — drop to 135/95, 115/75, or 95/65; break to singles if needed
  • Chad — scale vest, reduce volume to 500, use a 16" box
  • The Seven — sub pike push-ups, 95lb thrusters, 135–185lb deadlifts
  • Nate — sub bar muscle-ups or C2B pull-ups; pike push-ups for HSPU
Related Categories

After the heroes,
/ the library.

Hero WODs are one corner of the library. Build out your training with the rest of the Fiz catalog.

01 — Girls

The Girl WODs

After Murph, try Fran — 15 classic benchmarks define the universal yardstick of functional fitness.
02 — Competition

Competition Chippers

Filthy Fifty, Fight Gone Bad, Kalsu, King Kong — competition-grade tests for elite athletes.
03 — Hybrid

Hybrid Race Training

The run-station rhythm Murph hints at, weaponized for the world's fastest-growing fitness race.
Train the heroes

Honor
/ them.

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