Hero workout of your choice.
Review the list of 202 heroes and honor one with an all-out effort.
Post choice of workout and result to comments.
Compare to 200525.
Scaling:
Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.
Comments on 210531
84 Comments
”Omar”
15:37 Rx
Randy 6:06
I skiped that one.
Lorenzo: 31:25 with only 4 rounds in 87 degree heat. About the same time as last time for the whole thing. Had drinks at the beach and didn’t eat long enough beforehand. Crazy side ache on the final run, which took me 6:25 since we capped the first part at 25:00
180/42/176cm
Mcghee
17 rounds + 1 deadlift
I have been using a 185 pound guy as the baseline for mainsite wods and calculating my weights based off of that- i.e., if a workout says 95lbs i assume that is meant for a 185 guy and that I might be better of choosing a weight similar to the percentage the rx weight represents fpr a 185 pounder. E.g. Mcghee prescription asks for a 275 lbs deadlift. Which is around 1.48 bw for a 185 lbs guy. So i multiply my weight 162lbs by 1.48 . Which turned out to be 110kg, and helped me get a hell of a workout.
Its still not exact science. You may do the math and still feel this is too heavy. And eho knows maybe one day you may feel its too light. But overall I think modifying the general prescription to your weight class is a great starting point to curb expectations and get better wods.
Thank you CF.
RIP Mcghee.
Josh: 9:26
"Severin"
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
with a 20 vest
48:00 - Rx
For Severin
Murph
37:30 (no vest)
42 / 6’0 / 195
RIP
“Jenny”
Rx
5 rounds + 7 Reps
DT. Scaled to 105lbs.
9:15
Previous time 14:34 at same weight.
Loredo (masked)
24:17
With solemn gratitude.
A few days late but had to get this in
Completed Hero WOD - “Omar”
10:41 Rx
Never forgotten.
M/28/6’1”/200lbs
Male 51yo 78Kg 181cm
Hildy Rx'd
39:36
Murph Rx 69:37 very sorry sir you deserved a better effort
(5/29/21)
Murph
45:20 Rx (25 rounds of 4/8/12. Runs in 8:06 and 8:40)
Thank you to Eric and Katie for an awesome Level 2 in Albuquerque
MURF, no vest, 47 mins
Murph (no vest); rounds 5-10-15
37:30
42 / 6’0 / 195
Murph, no vest. 62:20
was planning straight through, but partitioned push-ups and squats after 80.
Compare to Murph 75:00 straight through with 15# vest. I am definitely less fit than 12 months ago.
Riley, only 50 burpees
32:54
Much respect to all our heroes.
Murph Rx 48.37 with Beech Hill Run.
Not my best or worst but felt great.
JonNYC
DT
Five rounds in 18:35 of:
105 pound Deadlift, 12 reps
105 pound Hang power clean, 9 reps
105 pound Push jerk, 6 reps
https://www.dropbox.com/s/0mw24ec51kdvzni/2021-05-31%2014.01.01.jpg?dl=0
https://www.dropbox.com/s/0mw24ec51kdvzni/2021-05-31%2014.01.01.jpg?dl=0
https://www.dropbox.com/s/0mw24ec51kdvzni/2021-05-31%2014.01.01.jpg?dl=0
Murph, no vest
37m27s
Thanks
Danny
20min AMRAP
X30 24" box jump
X20 115lb push press
X30 pull-ups
4 rounds plus 8 box jumps.
Amazing course !!!!!!
Brasilia, Brazil
M/54
F/54
Team Murph, M with vest, F sub ring rows for pullups, alternate work and rest, partitioned 10 rds of 10-20-30
F row 400m, M run 400m, F row 400m, M run 400m
partitioned 10 rds of 10-20-30
F row 400m, M run 400m, F run 400m, M row 400m
40:57
M 50/190/6’
Murph 46:08, no vest. Thank you to all who paid the ultimate price for the freedom we enjoy. May we never ever take it for granted.
Murph (no vest)
53:13
Wasn't feeling it...but that's what these hero wods are about...pushing thru the suffering.
Murph partitioned no weight vest. 59:25 (1-5 were 10/20/30, 6-8 were 5/10/15, then just finished the last 20/40/60 unpartitioned)
5/25/2020: 69:35 unpartitioned no vest
Did Kelly Brown, modified to available equipment:
5 rounds for time of:
44 DB SDLHP | 2x 9,5 kg DB
10 box jumps 50 cm
21 DB deadlifts | 2x 14,5 kg DB
10 sandbag shots as high as possible
SCORE: 31' 22''
--
This was the first WOD of this kind I did, back in November, and also the first WOD I logged here on main site.
Today it was the end of a troubled day. The effort helped me to regain focus and peace.
May those who have departed, and their loved ones, find peace as well.
Chose Roy to pay tribute to a fellow Marine. Semper Fi brother!
5 rounds
15 DL 225. used 205
20 BJ 24”
25 pull-ups. Had to drop to 20 after first round...
36:58. Grinder...
M/50/5'9"/160
memorial day murph
1mi run
20rnd of
5 pull ups
10 push ups
15 air squats
1mi run
50 strict pull ups
50 jumping pull ups
no vest
43:35
Mad props to the people who did it unpartitioned
18:24 scaled Murph alongside hubs
Murph
14lb weight vest
Partitioned
38:56
Runs were 7:00 & 7:30
M/56/6’1”/178
“Murph”
Rx w/20 lb vest (unpartitioned 100-200-300): 1:03:30
Murph
no weight vest
5-10-15 partition
36:31
Level 2 in Miami Lakes, Fl with Todd and Chris was nothing short of amazing. I had both Todd and Chris as my L1 instructors as well so i was happy to see them again. So much valuable information and met some amazing fellow trainers. Thanks for the great course guys!!!
Murph
58:00
Chattanooga, TN Absolutely LOVED the instruction from Aimee Jared and Jason (Fern). Outstanding class! Thank you CrossFit!!!!
Murph, no vest, strict pull ups, chipper style
55:11
This was the first time I did it chipper style. 11 minutes for the pull ups, 16 for the push ups, and 11 for the squats.
I kept the pull ups as soon goes the whole way. Push ups were 5 every 20 seconds through 80, then 4 every 20 seconds thereafter. Squats were unbroken all the way through.
Murph Rx with 20-lb vest
Partitioned into 20 x 5-10-15 reps
42:24
PR
with gratitude
m/53/5'11"/200#
Klepto, 23:23 rx. RIP Brother, and thank you heroes
(210528 - Murph, 39:51 rx)
200525 - Loredo, 23:46 rx (170925 - 23:39)
190529 - Klepto, 25:18 rx
180528 - Klepto, 25:54 rx
"Nick"
12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells
Almost as rx’d, 42:20.
Had to scale the last 5 HSPUs in last round to regular as I just hit a wall at the end. Spent over 10 minutes on rounds 11 and 12; finally had to throw in the towel. RIP Nick.
48m/5'10"/185
Hero workout of your choice.
Review the list of 202 heroes and honor one with an all-out effort.
Post choice of workout and result to comments.
I chose DT being a weight lifter my entire life115-135lbs 20 lb vest
40:43
Wilmot
15:06
“Murph”
First time
47:10 with 20 lbs vest did 20 rounds 5/10/15
RIP
Partner Murph with the hubby in honor of everyone we've lost:
Run 800 m w/ vest (him)/Row 1K (me) at same time
evenly split reps in you go-I go rounds:
100 jumping pullups
200 pushups
300 squats
Run 800 m (w/ vest)/ Row 1K
34:22
That's the first time I've ever done 100 pushups on my toes, can't wait to see how it feels tomorrow.
RIP to all our fallen heroes.
”Jorge” Rx’d: 16:59 (Last time 130407: 23:03 scaled)
”Murph” (on 5/28/21): Rx’d 36:18
Murph 53:25 Rx
unpartitioned with 20 lb vest
Murph
Tom 54:36 Rx - vest, partitioned
Alexa 61:20 no vest, knee push ups
Murph, no vest, partitioned 10x10/20/30.
Done at the Veteran's Memorial Mile park in Terre Haute, a mile loop in the shape of Indiana. Today, it was lined with American flags. Hard not to go hard in that setting. And with much gratitude to all 204 heroes CF celebrates, and all who have given their all for all of us.
37:27
5/25/20: 42:51 (20x5/10/15)
5/27/19: 41:03 (10x10/20/30)
5/28/18: 35:32 (20x5/10/15)
Remainder all 10/20/30
5/29/17: 38:52,
5/30/16: 42:30
5/24/15: 45:14
5/25/14: 43:03
Great work Jim!
"Murph" without vest : 57'54
Wilmot
13:09
1/2 Murph
27:28
（My girlfriend’s birthday, I made a training plan for her）
https://youtu.be/1-VnCIw3EFk
＂Honey＂
On a running clock 5 3-minute rounds of：
19 deadlifts （bodyweight）
9 bar facing burpees
4 strict pull-ups
Max air squats in remaining time. (64，46，36，32，33)
Rest 1 minute between sets.
7 minutes foam rolling7️⃣min
GENERAL WARM-UP
2 rounds of:6️⃣min
20 mountain climbers
10 bird-dogs
20 jumping jacks
10 broad jumps
20s bar hang
10 therapy squats
SPECIFIC WARM-UP5️⃣min
2 rounds of:
10 single-leg deadlifts with an empty barbell
10-second static hold in set-up + 5 deadlifts with an empty barbell
BUILD-UP7️⃣min
3 sets of 5 deadlifts, increasing in load each set:
Set 1: approx. 60% BW
+10 scapular pull-ups
Set 2: approx. 80% BW
+10 ring row
Set 3: approx. workout.
+3 strict pull-ups（3 seconds pull, 3 seconds top hold,3 seconds down.）
PRACTICE1️⃣min
5 deadlifts
3 bar facing burpees
1 strict pull-up
10 air squats
WORKOUT:1️⃣9️⃣min
On a running clock 5 3-minute rounds of：
19 deadlifts （bodyweight）
9 bar facing burpees
4 strict pull-ups
Max air squats in remaining time.
Rest 1 minute between sets.
COOL-DOWN：1️⃣4️⃣min
Hamstring: https://youtu.be/QoTkxUObhtE
Back https://youtu.be/XDMn3dg5TWM
Tumilson
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells
(subbed to 70#DBs)
19:41
RIP brothers and sisters.
“Murph” - With 9kg Vest and Strict Pull-ups
For time: 48:56
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it
👍🏻
M/46/6'2"/180#
Murph
KB style with a single 44# KB
1 mile run with 20# vest
Take vest off
100 snatches
200 clean and jerks
300 hand to hand swings
Vest back on
1 mile run with 20# vest
50:17
*Partitioned the reps did 20 sets @ 5/10/15
Central London UK. Outstanding experience, awesome coaches from the Level 1 team. Many thanks to Brian Sharp for letting us lose in his Box for the day.
Shout out from South Africa!. Our course over the weekend at Ghetto CF Boksburg was phenomenal. All the information, skill and knowledge conveyed were at expert level. We had so much fun. Our trainers Chad and Candice Theron just know how to read a crowd. They combine humor, skill, concepts, illustrations and content in a relatable manner. Thank you guys.
Thank you Michelle! It was great to spend the weekend with you!
Thanks Davs, Oakley & everyone on the course in Worcester, UK! Awesome weekend at Solv CrossFit, loved the whole experience - hopefully see some of you guys again soon.
Couldn't agree more! Blown away by the skills of the coaches. Went home buzzing. Thanks to Mike @SOLV too!
Simone, du warst eine tolle Teilnehmerin, vielen Dank für deine Teilnahme!
I had the best time at the Level 1, Ghetto CF in SA! I honestly learned so much and Candice and Chad were amazing teachers and set a great example of what CF is as a community!
Thank you Ashley! We had a great time with you over the weekend!
RANT
The mindset of "just get it done" is, to me, something that should be saved for special occasions as far as workouts are concerned. Think of it compared to football: there are like 5 or 6 practices for every 1 game you play. So treating every workout like a game means that you're likely missing a lot of growth and development opportunities. These hero workouts can be treated like "practice" days for newer athletes, as a good amount of them involve movements that are pretty difficult.
TECHNIQUE SCALE
DT, but lose the timer
CONSISTENCY SCALE
Murph straight through
INTENSITY SCALE
The Chief
INJURY SCALE
Upper-body - Griff
Lower-body - JT
MY STUFF
Nutts, 19:28 as rx'd, and a pr by almost 3 minutes. It was like Fran where it didn't feel worse than normal during but once I was finished I was pretty wrecked for the better part of a half hour.
GENERAL FEAR LEVEL (for Nutts): 8
The Chief. Oh my, haven't suffered thru that one in a while!
Slowest Murph-but most Thankful Murph
Got to complete the wod on a beach on Lake Huron
with my middle son, my youngest son and his buddy playing in the lake with my oldest Grandson....
Just very thankful.
W/ 20# vest
1 mile trot on sand
2 rnds
50 pull ups
100 push ups
150 squats
1 mile trot on sand
1:24
m/51/175
That is too dope Mike! I didn't think it would be possible to make that last mile worse, but doing it in the sand sounds like it would do that.
My favorite Murph memory is after my senior year in high school doing it in a torrential July downpour. I did the pull-ups on the football goal post and my hands got absolutely shredded.
Very cool, Mike. I'm helping my oldest move this week and weekend as he starts a new life, so I'm also feeling the gratitude in many ways today.
Nice Mike!
Outstanding.
Geniaaaal!! Gran trabajo de Tefy y Fernando, mi L1 y ahora L2 con ellos estuvo genial!!
Completed on Friday; first time competing Murph to comemorate memorial day. 🇺🇲
Murph, Rx with 20lb vest
56:53
M/30s/225lbs
There are 204 Hero WODs.
It's a great list. Thanks to HQ for continuing to compile these. Just a note that "Gunny" is missing. Please see: https://www.crossfit.com/workout/2018/07/03
The Level 1 course at West Little Rock CrossFit was fantastic! Pablo and Natosha were incredible instructors!