Hero Workouts
Hero WODs are dedicated to fallen military service members, first responders, and public servants who gave their lives in the line of duty. These workouts honor their memory and sacrifice.
JT
In honor of Petty Officer 1st Class Jeff Taylor Navy
21-15-9 reps for time of: Handstand push-ups Ring dips Push-ups
Killed while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province
Michael
In honor of Lieutenant Michael McGreevy Navy
3 rounds for time of: Run 800 meters 50 back extensions 50 sit-ups
Killed in Afghanistan
Murph
In honor of Lieutenant Michael Murphy Navy
For time: 1-mile run 100 pull-ups 200 push-ups 300 squats 1-mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 20-lb vest or body armor, wear it.
Killed in Afghanistan
Daniel
In honor of Sgt 1st Class Daniel Crabtree Army
For time: 50 pull-ups 400-meter run 21 thrusters 800-meter run 21 thrusters 400-meter run 50 pull-ups
Killed in Al Kut, Iraq
Josh
In honor of Staff Sgt. Joshua Hager Army
For time: 21 overhead squats 42 pull-ups 15 overhead squats 30 pull-ups 9 overhead squats 18 pull-ups
Killed when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq
Jason
In honor of S01 (SEAL) Jason Dale Lewis Navy
For time: 100 squats 5 muscle-ups 75 squats 10 muscle-ups 50 squats 15 muscle-ups 25 squats 20 muscle-ups
Killed by an IED while conducting combat operations in Southern Baghdad
Badger
In honor of Chief Petty Officer Mark Carter Navy
3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters
Killed during combat operations in Iraq
Joshie
In honor of Staff Sgt. Joshua Whitaker Army
3 rounds for time of: 21 dumbbell snatches, right arm 21 L pull-ups 21 dumbbell snatches, left arm 21 L pull-ups
Died of wounds sustained in small-arms fire in Afghanistan
Nate
In honor of Chief Special Warfare Operator (SEAL) Nate Hardy Navy
Complete as many rounds as possible in 20 minutes of: 2 muscle-ups 4 handstand push-ups 8 kettlebell swings
1.5-pood for women, 2-pood for men
Killed during combat operations in Iraq
Randy
In honor of SWAT team member Randy Simmons LAPD
For time: 75 power snatches
Killed in the line of duty (27-year LAPD veteran)
Tommy V
In honor of Senior Chief Petty Officer Thomas J. Valentine Navy
For time: 21 thrusters 12 rope climbs 15 thrusters 9 rope climbs 9 thrusters 6 rope climbs
15-foot rope
Died in a training accident in Arizona
Griff
In honor of Staff Sgt. Travis L. Griffin Air Force
For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards
Killed in the Rasheed District of Baghdad by an improvised explosive device strike to his vehicle
Ryan
In honor of Firefighter Ryan Hummert Fire Department
5 rounds for time of: 7 muscle-ups 21 burpees
Killed by sniper fire when he stepped off his fire truck responding to a call
Erin
In honor of Master Cpl. Erin Doyle Canadian Army
5 rounds for time of: 15 dumbbell split cleans 21 pull-ups
Killed in a firefight in the Panjwaii District, Kandahar Province, Afghanistan
Mr. Joshua
In honor of Special Warfare Operator 1st Class (SEAL) Joshua Thomas Harris Navy
5 rounds for time of: Run 400 meters 30 GHD sit-ups 15 deadlifts
Drowned during combat operations in Afghanistan
DT
In honor of Staff Sgt. Timothy P. Davis Air Force
5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks
Killed while supporting operations in OEF when his vehicle was struck by an improvised explosive device
Danny
In honor of Sgt. Daniel Sakai SWAT
Complete as many rounds in 20 minutes as you can of: 30 box jumps 20 push presses 30 pull-ups
Killed in the line of duty along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege
Hansen
In honor of Staff Sgt. Daniel Hansen Marine
5 rounds for time of: 30 kettlebell swings 30 burpees 30 GHD sit-ups
Killed in Farah Province, Afghanistan, when an improvised explosive device he was working on detonated
Tyler
In honor of 1st Lt. Tyler E. Parten Army
5 rounds for time of: 7 muscle-ups 21 sumo deadlift high pulls
Died in Konar Province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small-arms fire
Lumberjack 20
In honor of Spc./Pfc. Frederick Greene, Aaron Thomas Nemelka, Michael Pearson, Kham Xiong Army
For time: 20 deadlifts Run 400 meters 20 kettlebell swings Run 400 meters 20 overhead squats Run 400 meters 20 burpees Run 400 meters 20 chest-to-bar pull-ups Run 400 meters 20 box jumps Run 400 meters 20 dumbbell squat cleans Run 400 meters
Killed at Fort Hood terrorist attack by Major Nidal Hasan; 12 soldiers and one civilian killed, 43 wounded. Four fallen and 11 wounded were active CrossFit athletes in the 20th Engineer Battalion, home to Lumberjack CrossFit
Stephen
In honor of Cpl. Stephen Bouzane Canadian Army
30-25-20-15-10-5 reps of: GHD sit-ups Back extensions Knees-to-elbows Stiff-legged deadlift
Killed by an improvised explosive device in the Panjwaii District in Afghanistan
Garrett
3 rounds for time of: 75 squats 25 ring handstand push-ups 25 L pull-ups