Hero WODs in CrossFit: Workouts, List & Murph

Hero WODs are a very special category of workouts in CrossFit. They are not just extremely demanding, but also carry a deeper meaning. Each of these workouts is dedicated to a fallen soldier, police officer, firefighter, or other first responder who lost their life in the line of duty. These workouts are more strenuous, often longer, and more intense than a standard WOD. Yet that is precisely the point: Hero WODs are meant to commemorate the sacrifices made and push the athlete to their mental and physical limits.

In a nutshell

Sweat-inducing history class—with a barbell instead of a textbook.

• Hero WODs are particularly tough CrossFit workouts, each dedicated to a fallen first responder.
• The first was “JT” (2005); today’s most famous include Murph, DT, Chad, and Bert.
• Every Hero WOD can be scaled—you adapt the reps, weight, and movements to your own level.

Let’s get started

The history of Hero Workouts

The first Hero Workout, “JT,” was released on July 6, 2005, in honor of Navy Petty Officer 1st Class Jeff Taylor, who lost his life in June 2005 during Operation Red Wings in Afghanistan. Since then, many more Hero Workouts have been added, all following a similar mission: to honor the heroes who sacrificed their lives.

JT Workout:

21-15-9 repetitions of:

• Handstand Push-Ups
• Ring Dips
• Push-Ups

This workout was the first of its kind and laid the foundation for many other Hero Workouts.

What makes Hero Workouts special

Commemoration and honor: Every Hero Workout tells the story of a hero. These workouts serve as a reminder and a tribute to the sacrifice and courage of these individuals. They offer the CrossFit community a way to express their gratitude and keep these stories alive.

Challenge: Hero Workouts are known for their intensity and difficulty. They challenge athletes not only physically but also mentally. They show you what you are capable of and what you can achieve when you push yourself to your own limits. Sense of community: These workouts are often performed as community events in CrossFit boxes worldwide. Especially on memorial days like Memorial Day in the US, CrossFit members gather to train together.

What is the most famous Hero Workout

The most famous Hero Workout in CrossFit is undoubtedly "Murph." This workout is named after Lieutenant Michael P. Murphy, a Navy SEAL who was killed in June 2005 during Operation Red Wings in Afghanistan. The mission was depicted in the 2013 film Lone Survivor. "Murph" is particularly well-known and is traditionally performed by many CrossFit boxes worldwide on Memorial Day in the US to honor fallen soldiers.

Murph Workout:

• 1 mile run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Squats
• 1 mile run

Optional: The workout can be performed with a 20-pound weight vest for men or 14 pounds for women.

The popularity of "Murph" lies not only in the physical challenge of the workout but also in the strong symbolic meaning and the sense of community it creates when performed together by many people.

Overview of well-known Hero WODs

Over the years, countless Hero WODs have been created. These are among the most well-known:

• Murph: 1 mile run, 100 Pull-Ups, 200 Push-Ups, 300 Squats, and another 1 mile run – often with a weight vest. Dedicated to Navy SEAL Lt. Michael P. Murphy.
• DT: Five rounds of deadlifts, hang power cleans, and push jerks with a barbell. A classic for weightlifters, dedicated to USAF SSgt Timothy P. Davis.
• Chad: 1000 step-ups with a weight vest – simple in design, brutal in endurance. Dedicated to Navy SEAL Chad Wilkinson.
• Bert: One of the longest and toughest Hero WODs of all – a real test of endurance for advanced athletes.
• Wilhelm Tell: The Swiss Hero WOD, which is traditionally completed on National Day.

Many of these workouts can be performed scaled—adjust the reps, weight, or movements to your level.

The deeper meaning behind the workouts

Hero Workouts are more than just physical challenges. They provide an opportunity for reflection. As you fight through the intense exercises, you remember the stories of these heroes. It is an opportunity to show gratitude and become aware of what courage and sacrifice truly mean.

Community and tradition

Many CrossFit boxes have developed their own traditions around Hero Workouts. Such as "Murph" on Memorial Day or "Wilhelm Tell" on the Swiss National Day. Many boxes hold annual events to honor different heroes. These events foster a sense of community and provide a platform to train and celebrate together.

Adjustments and scaling

Hero Workouts are extremely challenging, but that doesn’t mean they are only for elite athletes. CrossFit places great importance on ensuring that workouts are accessible to all fitness levels. Therefore, there are often scaled versions of Hero Workouts where repetition counts, weights, or movements are adjusted to make them manageable for everyone.

Conclusion

Hero Workouts are a central part of CrossFit culture. They remind us that fitness is more than just physical training. It is about building a community, honoring values like courage and perseverance, and challenging yourself to become better and stronger. The next time you perform a Hero Workout, take a moment to think of the person you are training in honor of. Let yourself be inspired by their courage and give it your all.