CrossFit Hero WODS: Information & Strategy

What Are CrossFit Hero WODS?

The Hero WODS (workouts of the day) from CrossFit are workouts that are named after American heroes who have given their lives in the line of duty. These workouts provide an extra level of motivation because, when you begin to struggle, you’re not thinking of yourself, but the hero who you are honoring by performing the workout.

A Hero WOD is a representation of something greater than the self. As such, it elevates you to a level that you would never go to with a normal workout. It provides the trainer the opportunity to experience a small taste of what the nation’s heroes go through on a regular basis.

The heroes in whose honor the workouts are named may have served in any of the Defense forces, in law enforcement or the Fire Service. They were all avid Crossfitters themselves who actually performed the WODs that have been named for them. CrossFit has become the training program of choice for many people in the military. The Hero WODs are among the most intense of all CrossFit WODs.

In recent years, CrossFit members have created Hero WODS in honor of people in the community who have given their lives to serve others. However, the CrossFit organization only recognizes the Hero WODs that it has created to honor men and women who have given their lives in the line of duty. There are currently more than 160 Hero WODS.​

The main point of a Hero WOD is to honor the fallen hero. So, rather than not even trying it because you think it is too hard, it is far better to perform a modified version of the workout in order to provide a tribute to the person who it is named after.​

How Often Should You Do a Hero WOD?​

All CrossFit WOD’s are hard work, but Hero workouts are particularly gruelling. Even though there are enough official Hero WODs for you to be able to do a different every other day of the years, you really don’t want to do this. A Hero WOD is going to challenge every fiber of your being. What it needs after the WOD is recovery - and you won’t be that in just a single day.

Most Boxes will only schedule in a Hero WOD periodically to prevent their members from over training. You should do the same. That’s why we recommend throwing yourself into a Hero WOD not more frequently than once every couple of weeks.

The MURPH​

The most well known, notorious and challenging of all the Hero WODs is the Murph. The Murph is named in honor of Naval Lieutenant Michael Murphy who was killed in action in Afghanistan on February 28th, 2005. ‘Murph’ loved to do this workout, which he referred to as body armor because it is performed wearing a twenty pound vest. Every year, on February 28th, CrossFitters across the globe join together to put themselves through the gruelling Murph in honor of Lieutenant Murphy.

Want to know what makes Murph such a great hero? On February 28th, 2005 he was stationed in Afghanistan. He found himself under heavy fire. Leaving his position of cover, he exposed himself to a hail of gunfire in order to establish a clear radio signal with headquarters. He called for immediate backup. This heroic action cost Murph his life as he was struck by enemy fire. Yet, his call saved the lives of many of his fellow soldiers.

Here’s the Murph WOD:​

  • One Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • One Mile Run

The entire WOD is performed while wearing twenty pound vest.

Click here for the Murph strategy to nail this WOD.


J.T. WOD

The J.T. WOD is named in honor of Petty First Officer, 1st Class Jeff Taylor. Jeff died in Afghanistan in February , 2005 at the age of thirty. Jeff was a passionate CrossFitter. He was the first fallen hero to have a WOD named in his honor.

The JT WOD:

  • Handstand Push Ups
  • Ring Dips
  • Push Ups

Perform 21-15-9 reps, meaning that you do three rounds. The first round you hit 21 reps in each exercise, the second round you do 15 reps and on the last round you eek out 9 reps on each move. This is a timed workout, so set your stopwatch!


Arnie

It may not be named after the Arnie you’re thinking of, but this ‘Arnie’ is recognized as the toughest of all the Hero WODs. It was named in honor of Los Angeles Fire Fighter Specialist Arnaldo, ‘Arnie’, Quinonas. 34-year old Quinonas died on February 23rd, 2009 during a station fire, when his emergency response vehicle went over the side of a road, falling 800-feet into a steep canyon.

The Arnie WOD:

  • 21 Turkish Get Ups, right arm
  • 50 Swings
  • 21 Overhead Squats, left arm
  • 50 swings
  • 21 Overhead Squats, right arm
  • 50 Swings
  • 21 Turkish Get Ups, left arm

These exercises are all performed while holding a single two pood kettlebell (approximately 70 pounds). This is a timed workout.


​J.J. WOD

​The J.J. is one of the longest of the Hero Workouts. It is named in honor of U.S. Marine Lance Corporal Justin James (J.J.) Wilson, who was killed on February 22nd, 2010, while supporting combat operations in Helmand Province, Afghanistan.

J.J. WOD:

squat clean JJ WOD
  • 185 pound Squat clean, 1 rep
  • 10 Parallette handstand push-ups
  • 185 pound Squat clean, 2 reps
  • 9 Parallette handstand push-ups
  • 185 pound Squat clean, 3 reps
  • 8 Parallette handstand push-ups
  • 185 pound Squat clean, 4 reps
  • 7 Parallette handstand push-ups
  • 185 pound Squat clean, 5 reps​
  • 6 Parallette handstand push-ups
  • 185 pound Squat clean, 6 reps
  • 5 Parallette handstand push-ups
  • 185 pound Squat clean, 7 reps
  • 4 Parallette handstand push-ups
  • 185 pound Squat clean, 8 reps
  • 3 Parallette handstand push-ups
  • 185 pound Squat clean, 9 reps
  • 2 Parallette handstand push-ups
  • 185 pound Squat clean, 10 reps
  • 1 Parallette handstand push-up

This is a timed workout.


Luce

The Luce WOD is named after U.S Army Captain Ronald Luce, who was killed on February 2nd, 2009 while stationed in Afghanistan. He died when the vehicle he was in was struck by a command wire improvised explosive device.

The Luce WOD

  • Wearing a 20 pound vest, 3 rounds
  • 1K run
  • 10 muscle-ups
  • 100 squats

This is a timed workout.


The Seven

The Seven is unique among Hero WODS in that it honors, not one, but seven American Heroes. It is also recognized as one of the toughest Hero WODS that have ever been created. On February 30th, 2009 a suicide bomber killed 7 CIA Agents and one Jordanian officer in south eastern Afghanistan.

The seven CIA officers were:

HANDSTAND PUSHUPS
  • Jennifer Lynne Matthews, 45
  • Scott Michael Roberson, 39
  • Harold E. Brown Jr., 37
  • Darren LaBonte, 35; Elizabeth Hanson, 30
  • Security contractor Jeremy Jason Wise, 35,
  • Security contractor Dane Clark Paresi, 46.

The Seven WOD:

  • 7 Handstand push-ups
  • 135 pound Thruster, 7 reps
  • 7 Knees to elbows
  • 245 pound Deadlift, 7 reps
  • 7 Burpees
  • 7 Kettlebell swings, 2 pood
  • 7 Pull-ups

This is workout for time. The best time achieved is 18:15 by Patrick Welner in 2015.

Click here for the Seven strategy to nail this WOD.


White WOD​

The White WOD is named in honor of Ashley White, a female U.S. Army First Lieutenant. Ashley was killed on February 22, 2011 in Kandahar, Afghanistan when she was fatally wounded by insurgents who attacked her unit with an i.e.d. Ashley was 24-years of age.

The White WOD:

  • ​22 kettlebell swings (2 pood)
  • 22 box jumps (24 inch box)
  • Run 400 meters
  • 22 burpees
  • 22 wall balls (20 pound ball)

Complete 5 rounds of this WOD.

This is a timed workout.


JAG 28 WOD

The JAG 28 WOD is named in honor of U.S. Air-force Senior Airman Mark Forrester, who was assigned to the 21st Special Tactics Squadron. Mark was killed on February 29th, 2010 while conducting combat operations in Uruzgan Province, Afghanistan.

The JAG 28 WOD

  • Run 800 meters
  • 28 kettlebell swings, 2 pood
  • 28 strict pull-ups
  • 28 kettlebell clean and jerk, 2 pood each
  • 28 strict pull-ups
  • Run 800 meters

This is a timed workout.


Bull WOD

The Bull WOD was named in tribute to U.S. Marine Corps Captain Brandon ‘Bull’ Barrett. Barrett was killed on February , 5, 2010 while supporting combat operations in Helmand Province, Afghanistan. Brandon was 27 years of age at the time of his death.

The Bull WOD:

  • 200 double-unders
  • 50 overhead squats (135 pounds)
  • 50 pull-ups
  • Run 1 mile

Complete two rounds of this WOD.

This is a timed workout.

This is a very challenging WOD that takes most trainers more than 40 minutes to complete.

Other WOD Strats

WOD

WOD Name

Description

WOD Strats MURPH

WOD Strats- MURPH

  • One Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • One Mile Run
WOD Strats HELEN

WOD Strats – Helen

  • 400 meter (quarter mile) run
  • 21 kettlebell swings with a 24 kg (53 pound) kettlebell
  • 12 pull ups
WOD Strats THE SEVEN

WOD Strats – The Seven

  • One Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • One Mile Run
Wod Starts – JACKIE WOD

Wod Starts – JACKIE WOD

  • 1000 meter row
  • 45 pound thrusters (50 reps)
  • 30 pull-ups
WOD Strats Kalsu

Wod Strats – Kalsu

On the minute (until you complete 100 reps of thrusters).

  • 5 burpees
  • max rep thrusters 61/38 kg (135/85 lbs)
WOD Strats – Cindy

WOD Strats – Cindy

  • 5 pull ups
  • 10 push ups
  • 15 air squats
WOD Strats – Angie

WOD Strats – Angie

  • 100 Pull ups
  • 100 Push ups
  • 100 Sit ups
  • 100 Bodyweight squats
wod diane

WOD Strats – Diane

 

  • Deadlifts
  • Handstand Push ups

CrossFit Hero WODS: Information & Strategy
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  • Jim
  • September 15, 2017
Jim
 

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