CrossFit Hero WODs: Honouring the Fallen, Challenging the Living

CrossFit Hero WODs: Honouring the Fallen, Challenging the Living

In the world of CrossFit, few workouts carry as much weight—both emotionally and physically—as the Hero WODs. These aren't just another set of reps and rounds. They’re powerful tributes to fallen soldiers, law enforcement officers, and first responders who gave their lives in the line of duty.

What Are Hero WODs?

Hero WODs (Workout of the Day) are intense, often brutal workouts named after real-life heroes who made the ultimate sacrifice. Introduced by CrossFit HQ in the early 2000s, these workouts serve as a way for the fitness community to honour their memory through physical suffering and perseverance.

Each Hero WOD is designed to push athletes beyond their limits—mentally, emotionally, and physically.

Why Hero WODs Matter

Unlike regular programming, Hero WODs are meant to hurt. The long duration, heavy loads, and high volume reflect the hardship, commitment, and sacrifice of the individual they're named after.

They remind us that fitness isn’t just about aesthetics or performance—it’s also about community, purpose, and grit.

At WoDLETE®, we stand for that kind of functional fitness—rooted in meaning, driven by intent.

Popular Hero WODs You Might Know

Here are a few iconic Hero WODs that have become staples in gyms around the world:

1. Murph

In honour of Navy Lieutenant Michael Murphy, killed in Afghanistan in 2005.

Workout:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run (with a weighted vest if possible)

This WOD is traditionally done every Memorial Day in the U.S., known as the Murph Challenge.

2. DT

In memory of U.S. Air Force Staff Sergeant Timothy P. Davis.

Workout:

5 rounds for time:

12 deadlifts

9 hang power cleans

6 push jerks (Rx weight: 70/47.5kg)

It’s a heavy barbell burner that tests grip, power, and pacing.

3. CHAD 1000X

Honours Chad Wilkinson, a Navy SEAL who lost his life to suicide.

Workout:

1,000 step-ups for time (20” box, 20kg ruck recommended)

This WOD brings attention to veteran suicide awareness and mental health.

4. Josh

For Army Staff Sergeant Joshua Hager.

Workout:

21-15-9

Overhead squats (43/29kg)

Pull-ups

Simple format, tough execution—especially with overhead mobility and control.

Why You Should Do Hero WODs

You don’t need to be a competitive athlete to take on a Hero WOD. All it takes is a willingness to dig deep. These workouts are about more than numbers on the whiteboard—they’re about remembering, pushing limits, and being part of something bigger than yourself.

Whether it’s your first "Murph" or your tenth go at "DT", these workouts test character as much as they test fitness.

Final Thoughts: Sweat With Purpose

At WoDLETE®, we believe functional fitness should mean something. Hero WODs represent that belief to the core. They're about honouring those who served, and about showing up with intensity, heart, and respect.

So next time you see a Hero WOD on the board—take a breath, and give it everything.