CrossFit Hero Workouts: A Tribute to True Heroes

CrossFit is not only known for its challenging workouts and strong community, but also for a special type of workout—the so-called “hero workouts.”

These intense exercises are more than just a physical challenge; they serve as a tribute to fallen soldiers, firefighters, and police officers who lost their lives in the line of duty. Each Hero Workout is named after a hero and tells a story of courage, sacrifice, and honor.

Dive into the world of Hero Workouts with us and find out what makes them so special, which ones are the most famous, and how you can integrate them into your CrossFit routine.

What are Hero Workouts?

Hero workouts are a special category of workouts in CrossFit. They were introduced in 2005 to commemorate and honor fallen heroes. These heroes are often military personnel, firefighters, police officers, or first responders who lost their lives in the service of their community and country. Each hero workout is named after one of these heroes and is designed to commemorate their sacrifice and courage through its intensity and challenge.

Hero workouts are particularly known for their difficulty and length. They often consist of long, demanding sets of exercises that test endurance, strength, and willpower.

These workouts are more than just exercise sessions. They are a form of tribute and remembrance. They encourage participants to push beyond their usual limits and, in moments of exertion, to remember the determination and sacrifice of fallen heroes.

Hero Workouts provide a great opportunity for CrossFitters worldwide to come together and honor the memory of those who gave their lives for others by sharing this intense experience.

How many Hero Workouts are there?

The exact number of CrossFit Hero Workouts is dynamic, as new workouts are constantly being added to honor fallen heroes. You can even nominate a hero yourself and send it to CrossFit for validation via email. Currently, there are over 200 officially recognized Hero Workouts. However, this number is constantly growing.

What makes a Hero Workout special: Each one is unique and its structure reflects the history and character of the honored hero.

The CrossFit Foundation and local boxes around the world are helping to grow the list of Hero Workouts by introducing new WODs (Workout of the Day) based on the life stories and legacies of these heroes.

Incidentally, the workouts are often developed in consultation with the families of the fallen heroes to ensure that they are a fitting tribute.

What are the most well-known Hero Workouts?

There are many Hero Workouts that are particularly well known and appreciated within the community. Each of these workouts presents a unique challenge.

Here are three of the most well-known Hero Workouts:

Hero Workout "Murph"

“Murph” is one of the most well-known and revered hero workouts in the CrossFit community. It is named after Navy Lieutenant Michael P. Murphy, a U.S. Navy SEAL who lost his life during combat operations in Afghanistan in 2005.

Lieutenant Murphy was posthumously awarded the Medal of Honor, the highest military decoration in the United States, for his courage and sacrifice. His story was also immortalized in the film “Lone Survivor” and in various books, further cementing his legacy in the public consciousness.

“Murph” Workout Description:

- 1 mile run (1.6 km)

- 100 pull-ups

- 200 push-ups

- 300 squats

- 1 mile run (1.6 km)

All exercises should be completed in the order listed. If you are looking for an additional challenge, wear a weighted vest (20 pounds/9 kg for men, 14 pounds/6.35 kg for women) throughout the entire workout.

Hero Workout "DT"

“DT” is another popular hero workout in the CrossFit community, which has also been a regular feature at the CrossFit Games. It was named in honor of USAF SSgt Timothy P. Davis.

Staff Sergeant Davis lost his life on February 20, 2009, when his vehicle was struck by an improvised explosive device in Oruzgan Province, Afghanistan. He is survived by his wife and son. The “DT” workout was created as a tribute to him and his dedication to service and country.

“DT” Workout Description:

 5 rounds for time of:

- 12 Deadlifts

- 9 Hang Power Cleans

- 6 Push Jerks

The recommended weight for this workout is 155 pounds (about 70 kg) for men and 105 pounds (about 48 kg) for women. These specific exercises and weights were chosen to provide an intense and challenging workout that tests both physical strength and endurance—and it does!

Hero Workout "Chad"

This workout is a tribute to Chief Petty Officer Chad Wilkinson, a Navy SEAL who passed away on October 29, 2018. The workout was designed to promote awareness and support for mental health and suicide prevention among veterans. Chad Wilkinson will be remembered for his dedication, service, and influence within the SEALs and beyond.

“Chad” Workout Description:

For Time:

• 1,000 box step-ups on a 20-inch box while carrying a backpack weighing 45 pounds (for men) or 35 pounds (for women).

“Chad” differs from many other Hero Workouts in its focus on a single, but extremely challenging exercise. It tests not only your physical endurance, but also your mental toughness and determination. Wilkinson himself used step-ups as part of his training.

Which Hero Workouts are suitable for beginners?

Hero workouts are known for their intensity and challenge, which can often be intimidating for beginners. However, with a few adjustments, even as a beginner, you can tackle these honorable workouts.

Here are some Hero Workouts that are suitable for beginners with modifications:

“Murph” (modified)

Original: 1 mile (1.6 km) run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile (1.6 km) run

For beginners:

• Halve the distances and repetitions: 800 meters running, 50 pull-ups (or ring rows), 100 push-ups (on your knees or against a wall), 150 squats, 800 meters running.

• Divide the exercises into smaller sets, e.g., 5 pull-ups, 10 push-ups, 15 squats, and repeat these until you have reached the total number.

“Helen” (modified)

Original: 3 rounds of 400 meters running, 21 kettlebell swings, 12 pull-ups

For beginners:

• Reduce the weight of the kettlebell.

• Replace pull-ups with ring rows or half pull-ups.

• If necessary, walk the running sections quickly instead of jogging.

“The Chief” (modified)

Original: 5 cycles of 3 minutes AMRAP: 3 power cleans, 6 push-ups, 9 squats, followed by a one-minute break

For beginners:

• Reduce the weight of the power cleans.

• Perform push-ups on your knees or against a raised surface to reduce the intensity.

  
  

General adjustment tips for Hero Workouts

• Reduce repetitions and rounds: Start with fewer repetitions and rounds to reduce the overall load.

• Scale the exercises: Modify the exercises without completely losing intensity.

• Take breaks: Allow yourself additional breaks if necessary to avoid overexertion.

• Listen to your body: The most important rule is to listen to your body and adjust or stop your workout if you experience pain or excessive fatigue.

Hero Workouts are not only intended to be a physical challenge, but also to express remembrance and respect for fallen heroes. Adjustments allow everyone, regardless of fitness level, to participate in this meaningful tradition.

What is the difference between Hero Workouts and Benchmark Workouts?

Perhaps you've heard the term “benchmark workout” before and are wondering what the difference is.

In short: Both hero and benchmark workouts serve to test and improve fitness—however, they pursue different goalsand have different meanings within the community.

Hero Workouts

As you learned today, hero workouts are tribute workouts designed to honor fallen soldiers, firefighters, police officers, and other heroes. Each of these workouts bears the name of the honored hero and is often inspired by their story or preferences.

The workouts are usually particularly demanding and long, both as a sign of respect for the fallen hero and to challenge the participants physically and mentally.

Benchmark Workouts

Benchmark workouts, often referred to as “The Girls” or “The New Girls,” are standardized CrossFit workouts that have been specifically designed to measure athletes' performance and track their progress over time.

Benchmarks are less about remembering a specific person and more about personal and general fitness development. They provide a constant challenge against which you can measure yourself and visualize your improvements.

Key Differences

• Purpose: Hero workouts honor the memory of fallen heroes and are often emotionally charged, while benchmark workouts serve as performance tests to measure progress.

• Design: Hero workouts can vary greatly in intensity and duration and often reflect the personality or history of the hero being honored. Benchmarks, on the other hand, are known for their consistency and are performed in the same way worldwide.

• Emotional significance: Hero workouts often have a deeper emotional significance. Benchmarks are more focused on physical challenge and personal achievement.

The importance of hero workouts in the CrossFit community

Hero workouts in CrossFit are more than just a collection of challenging exercises; they are a core part of CrossFit culture and identity.

These workouts serve as a powerful reminder of the sacrifices and heroic service of those who have fallen while serving their country and community.

For beginners and experienced athletes alike, Hero Workouts offer an opportunity to test and push physical limits while participating in something bigger than themselves. Try it for yourself!