Hero WODs, short for “Hero Workouts of the Day,” are a series of intense and challenging workouts that are performed in CrossFit gyms around the world. These workouts are designed to pay tribute to fallen military personnel, law enforcement officers, firefighters, and first responders who made the ultimate sacrifice while serving their country or community.
Here are the 5 most famous Hero WODs:
- “Murph” – This workout was created in honor of Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005. It consists of a one-mile run, followed by 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run, all completed wearing a 20-pound weight vest.
- “Daniel” – This workout is named after Army Specialist Daniel Crabtree, who was killed in action in Iraq in 2006. It involves performing 50 Pull-ups, 400 meter run, 95 pound Thruster, 30 Pull-ups, 800 meter run, 95 pound Thruster, 30 Pull-ups, 800 meter run, 95 pound Thruster, 50 Pull-ups, 400 meter run.
- “JT” – This workout is named after Navy SEAL Petty Officer 1st Class Jeff Taylor, who was killed in action in Iraq in 2005. It involves 21 handstand push-ups, 21 box jumps, 15 handstand push-ups, 15 box jumps, 9 handstand push-ups, and 9 box jumps, all completed as quickly as possible.
- “Badger” – This workout is named after Navy SEAL Lieutenant Michael Murphy’s friend and teammate, Marcus Luttrell, who was the lone survivor of a mission in Afghanistan in 2005. It involves a 3-round series of a 750 meter run, 30 squats, and 30 burpees.
- “Randy” – This workout is named after CrossFit athlete Randy Simmons, who was the first SWAT officer killed in the line of duty in the city of Los Angeles. It involves 75 power snatches completed as quickly as possible using 75 pounds.
In conclusion, these Hero WODs not only pay tribute to those who have made the ultimate sacrifice, but they also serve as a reminder of the strength and courage that these heroes possessed. Remember that every time one of these are posted on the whiteboard in your box…