Honoring the Ultimate Sacrifice
CrossFit is more than just fitness—it’s community, it’s commitment, and sometimes, it’s remembrance. Among the many types of workouts we do, none are more meaningful than the Hero Workouts. These workouts are not just about physical intensity; they carry a deep emotional and spiritual weight, reminding us why we move, sweat, and suffer—because others no longer can.
What Are Hero Workouts?
Hero Workouts in CrossFit are dedicated to military members, law enforcement officers, firefighters, and first responders who have died in the line of duty. These individuals made the ultimate sacrifice in service to others, and Hero Workouts are a way for the CrossFit community to honor their legacy.
Each Hero Workout is named after a fallen hero and typically includes movements or styles of workouts they personally enjoyed, or routines they performed during their service. Some are brutal, long, and punishing; others are short but intense. All of them are meant to challenge us physically and emotionally—to push us past our limits in a way that reflects the hardship, pain, and sacrifice of the hero being honored.
Why Do We Do Them?
We do Hero Workouts not just to remember, but to reflect. When we come together to complete a Hero WOD, we tell the story of a real person—someone with a name, a family, a home, and a mission. We talk about where they were from, what they stood for, how they died, and what their life meant. We suffer through a workout that bears their name because we can, and because they no longer can.
These workouts are more than just fitness—they’re a memorial. They’re an opportunity to say, “I see you. I honor you. I will not forget you.” And for a short moment in time, we step outside of ourselves and into something bigger.
It’s Not About the Clock
Although Hero Workouts can be performed like any other CrossFit WOD—AMRAP, chipper style, for time, or for load—they are not just about how fast you go or how heavy you lift. The purpose of the Hero WOD is not performance—it’s presence.
When I approach a Hero Workout, I like to slow it down. I think about the person I’m honoring. I think about what they gave up, and how they served. I think about the people they left behind. I remind myself that I get to suffer today, because they can’t. I use that pain as a way to connect to something deeper. It’s humbling. It’s grounding. And it’s powerful.
Notable Hero Workouts and the Stories Behind Them
There are dozens of Hero Workouts, and each one has a name, a face, and a story. Here are a few of the most well-known:
Murph
Who: Navy Lieutenant Michael P. Murphy
Why: Lt. Murphy was killed in Afghanistan in 2005 after exposing himself to enemy fire to call for assistance for his team.
Workout:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run (all with a 20/14 lb weight vest)
Reasoning: This was a workout Lt. Murphy performed regularly, which he called “Body Armor.” It’s performed every Memorial Day by thousands in the CrossFit community. It’s long. It’s brutal. And that’s the point.
DT
Who: USAF SSgt Timothy P. Davis
Why: Killed in action in Afghanistan in 2009.
Workout:
- 5 rounds for time:
- 12 deadlifts (155/105 lb)
- 9 hang power cleans
- 6 push jerks
Reasoning: The barbell complex mimics the kind of intensity and grit Davis embodied. It’s one of the most popular Hero WODs and often used to test mental toughness.
CHAD 1000X
Who: Navy SEAL Chad Wilkinson
Why: Chad died by suicide due to the effects of numerous deployments and traumatic brain injury.
Workout:
- 1,000 step-ups (20” box) with a 45/35 lb ruck
Reasoning: Chad trained for mountain rucking by doing long sessions of step-ups with a heavy pack. This workout was created to raise awareness for veteran suicide prevention and mental health.
Hotshots 19
Who: 19 Granite Mountain Hotshot firefighters
Why: Killed in 2013 while fighting a wildfire in Yarnell, Arizona.
Workout:
- 6 rounds for time:
- 30 air squats
- 19 power cleans (135/95 lb)
- 7 strict pull-ups
- 400-meter run
Reasoning: The workout honors the entire team with 19 reps per round for the fallen. The rounds and movements reflect the grit required to battle fires and terrain.
The Chief
Who: U.S. Navy Chief Petty Officer Nate Hardy
Why: Hardy was killed in Iraq in 2008 during combat operations. He served with honor as part of a SEAL team.
Workout:
- 5 rounds, each 3 minutes long:
- AMRAP of:
- 3 power cleans (135/95 lb)
- 6 push-ups
- 9 air squats
- Rest 1 minute between rounds
Reasoning: The Chief is fast, gritty, and unrelenting—designed to mimic the high-intensity nature of combat and teamwork. Each 3-minute window represents a burst of effort under pressure, much like Hardy experienced during his missions. It’s about quick action, composure, and digging deep.
- AMRAP of:
Honor. Respect. Show Up.
CrossFit Hero Workouts remind us that this thing we do—it’s not just about muscles and sweat. It’s about resilience. It’s about remembrance. It’s about using our physical capacity to pay tribute to those who gave everything for us to have the freedom to move, live, and train.
The next time you find yourself mid-Hero WOD, when everything is burning and you want to stop—don’t. Push forward. Not for your score, not for your ego, but for them. For the men and women who no longer get the chance to do what we get to do every single day.
We don’t do Hero Workouts because they’re hard. We do them because they should be.
Let the suffering mean something. Let the sweat be your salute.
Never forget. Always remember. Honor them with effort.
