Hero WODs

10 CrossFit Hero WODs, from Murph to The Seven, with the workout, the standard loads and the person each one honors.

What is a Hero WOD?

Hero WODs are CrossFit workouts named for members of the military, law enforcement officers and first responders who died in the line of duty. They're built to be long, heavy or relentless, so finishing one takes real effort, and it's common to read the story of the person behind the workout before you start. The best known is Murph, which many gyms program every Memorial Day.

Each page below gives the workout as prescribed, the standard loads and who the workout honors, and most include scaling notes for newer athletes. Scale the load or volume before you swap movements, pace your first attempt, and log your time so you have a benchmark to beat next time.

Want shorter tests? Try The Girls WODs, CrossFit's original benchmark workouts, or browse all CrossFit benchmark WODs.

All 10 Hero WODs

Murph Workout (Hero WOD)

1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run (with 20lb vest)

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DT Hero WOD

5 rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)

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JT Hero WOD

21-15-9 Handstand Push-ups, Ring Dips, Push-ups

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Nate Hero WOD

20 min AMRAP: 2 Muscle-ups, 4 HSPU, 8 KB Swings (70/53)

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Michael Hero WOD

3 rounds: 800m Run, 50 Back Extensions, 50 Sit-ups

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The Seven Hero WOD

7 rounds: 7 HSPU, 7 Thrusters, 7 KTE, 7 Deadlifts, 7 Burpees, 7 KB Swings, 7 Pull-ups

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Randy Hero WOD

75 Power Snatches (75/55 lb) for time

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Badger Hero WOD

3 rounds: 30 Squat Cleans (95/65), 30 Pull-ups, 800m Run

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Loredo Hero WOD

6 rounds: 24 Squats, 24 Push-ups, 24 Walking Lunges, 400m Run

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Ryan Hero WOD

5 rounds: 7 Muscle-ups, 21 Burpees

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