Crossfit hero workouts – Respect them all

So you can complete many of the “girls”, and you are looking for another challenge in your Crossfit journey. Well, if you have not heard of them, then I am astonished. On the flip side, if you have not finished any Crossfit hero workouts, then you are not alone. The act of attempting them is a testament to the respect shown to those who have lost lives in the line of duty while working in the police, fire, or military worldwide.

Crossfit hero workouts are intended to be a memorial to the fallen and an honour to them. It is often stated that during a Hero workout, you should “go all out” of ” Lay everything on the line”, especially when things start to get challenging ( As these heroes did for us”. I suggest that learning about the “hero” and what he stood for and internalizing this during the workouts has more meaning than focusing on the workout itself.

Take that moment of silence before the workout storm begins to think and reflect how fortunate we are that we can honour them in such a way.

The workouts suggest weights to use – if you cannot perform the workout at the weight or perform the movement scale or modify as needed but ONLY if needed.

The hero workouts

At the time of writing, lists 200 plus Hero Wods, and sadly this list grows due to the women and men continuing to give their lives in service. Below I have listed a few workouts that will honour these fallen heroes yourself, and I have broken them up into sections so that you can pick one to suit your current equipment.

I have listed below a few of the many hundreds of workouts as found on the “Crossfit.Com” site and have listed them highlighting the equipment required. I personally use many different gyms, and this aids in choosing one of these Crossfit hero workouts.

man in upper pushup position with chalk hand prints on floor beside him

No equipment


Dedicated to U.S. Air Force Staff Sgt. Travis L. Griffin, who died aged 28 in Baghdad – April 2008

Run the below distances

  • 800 meters
  • 400 meters backwards
  • 800 meters
  • 400 meters backwards


Dedicated to Army Sgt. 1st Class Riley G. Stephens who died aged 39 in Afghanistan – September 2012

  • Run 1.5 miles
  • 150 burpees
  • Run 1.5 miles

1 round for time


Dedicated to Field Training Officer Timothy Quinn Brenton, who died aged 39 in the line of duty – October 2009

  • Bear crawl 100 feet (30m)
  • Standing broad-jump, 100 feet (30m)

5 round for time


Dedicated to U.S. Army Captain Shawn G. Hogan, who died aged 28 during a training exercise

  • Run 5 miles
  • Include 5-minute intervals, stopping after each interval to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

Pull-up bar only


Dedicated to U.S. Army Sgt. 1st Class Severin W. Summers III, who Died Aged 43 in Afghanistan – August 2009

  • 50 Strict pull-ups
  • 100 push-ups
  • 5k Run

If you have a weighted vest – WEAR IT!

1 Round for time


Dedicated to Navy Lieutenant Michael Murphy, who Died Aged 29 in Afghanistan – June 2005

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run

1 Round for time


Dedicated to U.S. Army 1st Lt. Todd W. Weaver, who died aged 26 in Afghanistan – September 2010

  • L-pull-ups x 10
  • Push-ups x 15
  • Chest to bar Pull-ups x 15
  • Push-ups x 15
  • Pull-ups x 20
  • Push-ups x 15

4 rounds for time

Rings only


Dedicated to Petty Officer 1st Class Jeff Taylor who Died Aged 30 in Afghanistan – June 2005

21-15-9 reps per round (three rounds as fast a possible)

  • Handstand Push up
  • Ring dips
  • Push ups1 Round for time


Dedicated to U.S. Marine Capt. Garrett T. “Tubes” Lawton, who died aged 31 in Afghanistan – August 2008

  • 5 Squats
  • Ring handstand push-ups x 25
  • L Pull-ups x 25

3 rounds for time


Dedicated to Canadian Forces Pvt. Colin Wilmot, who died aged 24 in Afghanistan – July 2008

  • 50 Squats
  • 25 Ring dips

6 rounds for time
Man on one knee leaning over a kettlebell chalking his hands

Kettlebell only


Dedicated to Sgt. Daniel Sakai, who died aged 35 in the line of duty – March 2009

  • 30 Kettlebell double-handed swings -2 pood ( 32 Kg,70.5Lb)
  • Burpees x 30
  • sit-ups x 30

If you have access, perform the Situps using a Glute ham machine


Dedicated to Los Angeles County Firefighter Specialist Arnaldo “Arnie” Quinones, who died aged 34 in the line of duty – August 2009

  • 21 Turkish get-ups, Right arm
  • 50 double-handed swings
  • 21 Overhead squats, Left arm
  • 50 double-handed swings
  • 21 Overhead squats, Right arm
  • 50 double-handed swings
  • 21 Turkish get-ups, Left arm

Perform the above using a 2 pood ( 32 Kg,70.5Lb) Kettlebell

Dumbbell only


Dedicated to U.S. Air Force Security Forces 1st Lt. Joseph D. Helton who died aged 24 in Baghdad – September 2009

  • Run 800 meters
  • Dumbbell squat cleans 50 Lb ( 22.5Kg) x 30
  • Burpees  x 30

3 rounds for time


Dedicated to U.S. Army Spc. Nicholas P. Steinbacher, who died aged 22 in Baghdad – December 2006

  • 10 Dumbbell hang squat clean 45 lb ( 20.5Kg)
  • 6 Handstand push-ups on dumbbells

12 rounds for time

Barbells only


Dedicated to Randy Simmons, who died aged 27 in the line of duty – February 2008

  • 75 Power snatch 75 Lb (34Kg)

1 round for time


Dedicated to U.S. Air Force Staff Sgt. Timothy P. Davis, who died aged 28 – February 2009

  • 12 Deadlift 155 Lb (70Kg)
  • 9 Hang power clean 155 Lb (70Kg)
  • 6 Push jerk 155 Lb (70Kg)

5 rounds for time


Dedicated to U.S. Marine Corps Sgt. Matthew T. Abbate, who died aged 26 in Afghanistan – December 2010

  • Run 1 mile
  • 21 Clean and jerk 155 Lb (70Kg)
  • Run 800 meters
  • 21 Clean and jerk 155 Lb (70Kg)
  • Run 1 Mile

Dumbbells and pull-up required


Dedicated to Army Staff Sgt Joshua Hager, who died aged 29 in Iraq – February 2007

  • 21 Overhead squat, 21 reps 95 Lb (43Kg)
  • 42 Pull-ups
  • 30 Pull-ups
  • 9 Overhead squat 95 Lb (43Kg)
  • 18 Pull-ups

1 round for time

This workout can be used with either Dumbbell (21.5Kg (47.4Lb) each hand – I use 22.5Kg (49.6 Lb) Hex dumbbells ), Barbells or Kettlebells ( I use 20Kg (44Lb) in each hand)


Dedicated to U.S. Army Staff Sgt. Joshua Whitaker, who died aged 23 in Afghanistan – May 2007

  • 40 Lb (18 Kg) Dumbbell snatch, 21 reps, right arm
  • 21 L Pull-ups
  • 40 Lb (18Kg) Dumbbell snatch, 21 reps, left arm
  • 21 L Pull-ups

3 rounds for time


Dedicated to Canadian Army Master Cpl. Erin Doyle, who died aged 32 in Afghanistan – August 2008

  • 40 Lb (18Kg) Dumbbells split clean, 15 reps
  • 21 Pull-ups

5 rounds for time

Now you appreciate some Crossfit hero workouts, can I suggest that you head over and try a few more – Please comment below your thoughts on these fantastic workouts.

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Owner and author at , 25 years as a quality and health and safety professional with an in-depth knowledge of functional and corrective exercises. IHoS registered,lead auditor, personal trainer and human movement specialist.

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