CrossFit Hero Workouts

Discover the legendary CrossFit Hero workouts.


FOR TIME: Five rounds for time: 12 deadlifts (155/105 lb), 9 hang power cleans (155/105 lb), 6 push jerks (155/105 lb)

DT Workout


FOR TIME: 21-15-9 reps for time: handstand push-ups, ring dips, pull-ups

JT Workout

Murph WOD

FOR TIME: 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run

Murph Workout

The Seven WOD

FOR TIME: Seven rounds for time: 7 handstand push-ups, 7 thrusters (135/95 lb), 7 knees-to-elbows, 7 deadlifts (245/165 lb), 7 burpees, 7 kettlebell swings (2/1.5 pood), 7 pull-ups

The Seven Workout

Tommy V WOD

FOR TIME: 21 thrusters, 12 rope climbs, 15 thrusters, 9 rope climbs, 9 thrusters, 6 rope climbs. Thrusters at 115/75 lb and rope climbs to 15 ft

Tommy V Workout

The CrossFit hero WODs are a collection of workouts named in honor of fallen heroes who have sacrificed their lives in the line of duty. These workouts are incredibly intense and will push even seasoned CrossFit athletes to their absolute limit, both physically and mentally.

The first hero WOD, JT, was created in 2005, and the collection has been growing ever since. There are now well over 100 hero WODs, including workouts that have been used at the regionals and the CrossFit Games. Below we list the most popular hero workouts, with more to be added over time.