The CrossFit hero WODs are a collection of workouts named in honour 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.
DT — Five rounds for time: 12 deadlifts (155/105 lb), 9 hang power cleans (155/105 lb), 6 push jerks (155/105 lb). (View the DT WOD)
JT — 21-15-9 reps for time: handstand push-ups, ring dips, pull-ups. (View the JT WOD)
Murph — For time: 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1-mile run. (View the Murph WOD)
“The Seven” — 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. (View the “The Seven” WOD)
Tommy V — 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. (View the Tommy V WOD)