Crossfit Hero Wods

Here are 5 crossfit hero wods.

CrossFit Hero WODs were created to honor military members, law enforcement officers, and first responders who died in the line of duty. The first official Hero WOD, “JT,” was introduced in 2005 in memory of Navy SEAL Petty Officer 1st Class Jeff Taylor. Since then, Hero WODs have become a powerful tradition within the CrossFit community.

These workouts are intentionally intense, often involving high volume, heavy loads, and longer durations. They’re meant to push athletes to their limits—both physically and mentally—as a tribute to the sacrifice and service of the individuals they commemorate. Completing a Hero WOD isn’t just about fitness; it’s about remembering someone who gave everything.

Each Hero WOD is named after a fallen hero, and often includes movements that reflect something personal about that individual—such as their age, unit, or favorite exercises. On days like Memorial Day, thousands of CrossFitters around the world complete “Murph” to honor Navy SEAL Lt. Michael Murphy, making Hero WODs a deeply emotional and unifying experience.

For the CrossFit community, Hero WODs represent courage, honor, and sacrifice. They serve as a powerful reminder of those who put others before themselves—and they challenge us to show up with the same grit and respect.

1. Murph 🇺🇸

In honor of Lt. Michael P. Murphy, Navy SEAL ( usually done on Memorial Day)

For time (wear a 20 lb vest if RX):

• 1 mile run
• 100 pull-ups
• 200 push-ups
• 300 air squats
• 1 mile run

You may partition the reps (e.g., 20 rounds of 5 pull-ups, 10 push-ups, 15 squats).

2. DT

In honor of USAF SSgt Timothy P. Davis

5 Rounds for time:

• 12 deadlifts (155/105 lb)
• 9 hang power cleans (155/105 lb)
• 6 push jerks (155/105 lb)

A barbell grip burner and a test of barbell cycling stamina.

3. Emily

In honor of Second Lt. Emily Jazmin Tatum Perez
Killed September 12, 2006, in Iraq — first female West Point graduate killed in action reddit.com+15alternativeathletics.com+15crossfitsomerville.com+15

10 Rounds for time:

• 30 double-unders
• 15 pull-ups
• 30 air squats
• 100m run
• Rest 2 minutes

4. Laura

In honor of Special Agent Laura Schwartzenberger
Killed February 2, 2021 — FBI agent from Florida truespiritcf.com+11tangletowncrossfit.com+11tangletowncrossfit.com+11

(Partner) AMRAP in 21 minutes:

• 30 cal row
• 20 burpees over rower
• 10 power cleans (155/105 lb)

5. JT

In honor of Navy SEAL Petty Officer 1st Class Jeff Taylor
For time

For time:

• 21 handstand push-ups
• 21 ring dips
• 21 push-ups
• 15 handstand push-ups
• 15 ring dips
• 15 push-ups
• 9 handstand push-ups
• 9 ring dips
• 9 push-ups

Here is another crossfit post that you might be interested in.

These photos were take at SteelEdge Crossfit in North Miami.