Workout of the Day


Hero workout of your choice.
Review the list of 203 heroes and honor one with an all-out effort.

Post choice of workout and result to comments.
Compare to 210531.

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 220530


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Blas Raventos
August 1st, 2022 at 10:13 pm
Commented on: 220530



12 rondas

Parti en 2 sets las push ups los primeros rpunds, despues en 3 y despues en 4.

DL unbroken

Box jumps unbroken.

Las pri.eras rondas fueron sin descanso entre ejercicios y al final me agachaba en cada ejercicio para recuperarme del mareo general.

Qepd soldado.

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Jeff Chalfant
June 20th, 2022 at 9:09 pm
Commented on: 220530

J.T. 14:41 as rx’d. Totally programming based decision. Wanted some good pushing, but also wanted to stay away from barbells, running, and jumping, for recovery... Right elbow joint felt pain on dip lockout if I tried to turn out at all. Also helped not to straighten the wrist for some reason. PR is 12:33 for this (last year). Could’ve started more aggressively on hspu. Pushups were in sets of 2-4 mostly. Lockout strength was fried after first set of dips. sets of 2-3 hspu after round 1. Largest set was 9 and I stopped before it got hard to prolong stamina.


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Braxton Glass
June 7th, 2022 at 2:51 pm
Commented on: 220530

58 yo m 5’5” 153lbs



50 Power Snatches 50 lbs


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James Tucker
June 4th, 2022 at 10:10 pm
Commented on: 220530

Murphy. No vest. Partition 10 Pu, 20, push U, 30 squat.


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Randy Long
June 1st, 2022 at 10:20 am
Commented on: 220530

Murphy Rx w/20lb vest 51:33.

Was slowed down by constantly having to wipe sweat from pull-up bar.

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Christian Simpson
June 1st, 2022 at 12:01 am
Commented on: 220530

Randy 75# 75 reps power sn: 11:15

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Brian Louchis
May 31st, 2022 at 7:51 pm
Commented on: 220530

DT at 135 lbs


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Az Native
May 31st, 2022 at 5:50 pm
Commented on: 220530

Fellow Devil Dog Rankel. Semper Fi brother! Some gave all. REMEMBER!

20min AMRAP

6DL 225, used 205

7 burpee pull-ups

10 KB 2pd, used 1.5

200m run


Had to scale, one week back after 6 weeks off. Ball buster.

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Matt Jones
May 31st, 2022 at 5:08 pm
Commented on: 220530

RIP Murph - 54:35rx 2/4/6

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Matthew Aukstikalnes
May 31st, 2022 at 12:42 pm
Commented on: 220530

Murph, no partition, no vest. 68:20

Compare to 62:20 with partitions

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Nate Gordon
May 30th, 2022 at 11:05 pm
Commented on: 220530

Murph no vest 5-10-15 partition


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Antonio Alves
May 30th, 2022 at 10:07 pm
Commented on: 220530

Run 2 km

10 RTF of 10 inverted rows + 20 kneeling push-ups + 30 air squats

Run 2 km





Today, june 1st, I did a Kelly Brown variation:

5 rounds for time of:

44 DB SDLHP | 2x 9,5 kg DB

20 jumping air squats

20 DB deadlifts | 2x 14,5 kg DB

20 DB thrusters | 2x 9,5 kg DB

TIME: 31' 56''

210531 was a different, easier, variation, in 31'22''.


May all those who grieve find peace.

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William Laerte
May 30th, 2022 at 9:54 pm
Commented on: 220530

age 39





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Derek Schierlmann
May 30th, 2022 at 9:35 pm
Commented on: 220530


memorial day murph. 43:38. unpartitioned.

jumping pull ups

No vest

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Mike Munsee
May 30th, 2022 at 8:53 pm
Commented on: 220530

M 51/215/6’

47:28. Last time 46:08. Partitioned 5/10/15.

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Joshua Klickman
May 30th, 2022 at 8:43 pm
Commented on: 220530

1/3 Holleyman 10 RFT (10:21)

ODA 531

5 Wall ball (10 K)

3 Hand stand Push ups

1 power clean (155 lb)


1/3ish Murph (30:09) with 20 lb armor

run .62 miles

34 pull up

68 push up

100 air squats

run .62 miles

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Hank McKibban
May 30th, 2022 at 8:09 pm
Commented on: 220530

Klepto - 23:58

RIP Brother… Thank You Hero’s!

210531 - Klepto, 23:23

200525 - Loredo, 23:46 (170925, 23:39)

190529 - Klepto, 25:18

180528 - Klepto, 25:54

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Sam K
May 30th, 2022 at 8:07 pm
Commented on: 220530



Tried to do all pull ups at front end which really slowed it down. About 400' total elevation gain, with 20lb vest



No vest but strictish pull ups



Runs as is, 75-150-225 (3/4 Murph) no vest



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Charlie Pokorny
May 30th, 2022 at 7:46 pm
Commented on: 220530

Murph Rx'd w/ 20-lb vest:


Four minute PR (kipping PU, partitioned into 20 rounds of 5-10-15 reps)

with gratitude


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Troy Bruun
May 30th, 2022 at 7:14 pm
Commented on: 220530



14lb Vest

Broke up into 20rds 5/10/15

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Thi Markwell
May 30th, 2022 at 6:45 pm
Commented on: 220530


7 rounds

Treadmill: 400 meters

29 air squats with 25 lb pack

Time: 50:13

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Thi Markwell
May 30th, 2022 at 6:43 pm
Commented on: 220530


7 rounds

Treadmill: 400 meters

29 air squats with 25 lb pack

Time: 50:13

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Kobe Breazeale
May 30th, 2022 at 6:36 pm
Commented on: 220530

Hope everyone’s Memorial Day is going good. Just got done with Murph. Did it RX minus the vest.



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Brian Coon
May 30th, 2022 at 6:29 pm
Commented on: 220530

Murph at local track w/rack on the infield.


No vest & partitioned into 20 rounds of Cindy.

First WOD since getting bit w/Covid bug.

Felt so good to be moving again.

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Coastie Nick
May 30th, 2022 at 6:15 pm
Commented on: 220530

RIP to all the fallen heroes.

Hero WOD- T.U.P: Rx’d + (all pull-ups strict)


Completed Rx’d Murph on 28 May 2022: 33:00 (PR)

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Michael Arko
May 30th, 2022 at 5:42 pm
Commented on: 220530


19min AMRAP

3 muscle ups

1x 5-19-15yd shuttle run

6 burpee box jump-overs, 20”, don’t jump in the box

subbed 5 pull-ups + 4 ring dips = 3 muscle ups

9 rounds + 3 pull ups

Bowing my head in memory of a fellow Virginian, taken way too soon.

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Jim Rix
May 30th, 2022 at 5:38 pm
Commented on: 220530


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John Clarke
May 30th, 2022 at 5:35 pm
Commented on: 220530

Murph - 27:35

No vest, 20 rounds of Cindy

Compare: 210531 - 31:45, same scheme.

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Jim Rix
May 30th, 2022 at 5:18 pm
Commented on: 220530

Murph, no vest, partitioned to 10 or (probably) 11 rounds of 10-20-30. Lost count around round 7 and didn’t want to short a hero WOD.


Shout out to CrossFit E3 in Eagle Idaho for hosting. Friendly athletes and coaches. A good time despite 42 degrees and rainy conditions.

With eternal gratitude to those who gave their all for all of us.


5/31/21: 37:27 (10/20/30)

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

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Randy Crooker
May 30th, 2022 at 5:12 pm
Commented on: 220530

Murph with 20lb vest. First time with the vest.


compare to

5-29-21 no vest 37:49

5-25-20 no vest 45:08

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Jeffrey Howard
May 30th, 2022 at 4:55 pm
Commented on: 220530


CrossFit AFK

Nick - 120619

12 rounds for time of:

10 dumbbell hang squat cleans

6 handstand push-ups on the dumbbells

45lb dumbbells

23:23 - Sc (Forgot to use the dumbbells for handstand push-ups, I had the plates and ab-mat set up from a few workouts ago and didn't realize it until after. Still an impressively difficult workout.)

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Alexander Mercieca
May 30th, 2022 at 4:33 pm
Commented on: 220530

Did Triple Murph today. 2 hours 45 minutes 6 seconds. Just the mental push I needed today.

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Deonna Lee
May 30th, 2022 at 4:16 pm
Commented on: 220530

Hildy 33:35 RX with 16# vest

RIP 🙏🏿

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Chris Meldrum
May 30th, 2022 at 4:14 pm
Commented on: 220530


Complete three rounds for time of:

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

As rx’d, 28:02 (PR).

A one-minute PR from 10 years ago, but I had to fight for it.  Jumped out fast and then tried to hold on.  Round times were 8:15 / 10:00 / 9:45.  Obviously things fell apart a bit in rounds 2 and 3, but mentally I was still feeling pretty good since I was ahead of pace.  Squat cleans 20-10 / 15-10-5 / 12-10-8.  Pull-ups 15-15 / 12-10-8 / 10-10-10.  Runs all around 4 minutes – just trying to survive.  Low 80’s and humid baby – the stuff Hero WODs are made of. 

RIP US Navy Chief Petty Officer Mark Carter (aka “Badger”)

Happy Hero Memorial Day!


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Amedeo Alessio Cerea
May 30th, 2022 at 2:58 pm
Commented on: 220530

61:42 Rx with vest

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Lynda Burns
May 30th, 2022 at 2:40 pm
Commented on: 220530

Partner Murph with the hubby to honor our fallen:

Run 800 m w/ vest (him)/ AAB 44 cals (me) at same time

evenly split slick reps in you go-I go rounds:

100 jumping pullups

200 pushups

300 squats

Run 800 m (w/ vest)/ AAB 44 cals


44 seconds faster than same version last year. Most of that was from less breaks in my pushups.

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Patrick Doyle
May 30th, 2022 at 2:17 pm
Commented on: 220530

"Whitten" with an alteration to Honor Uvalde 21 Victims

21 Cals Airbike

then 5 Rounds of:

21 KBS 35#

21 BXJ 24"

21 Burpees

21 WBS 14# 10'

then 21 Cals Airbike


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Charles Meyers
May 30th, 2022 at 2:08 pm
Commented on: 220530


30-20-10 reps for time of:

Body-weight back squats

Body-weight bench presses

Strict pull-ups jumping pull-ups

weight 155 lbs time 36:31

not my weight it still tough

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Jonathan Elmore
May 30th, 2022 at 1:59 pm
Commented on: 220530

I gave it all I had! Thank You to all those that did give all they had!

Murph 45:56 broke down into 4 rounds with vest

It was a struggle from the beginning. I thought I was way over 45min, had I know I think I might have beaten it .

compared to 47:10

Did 3 extra miles 1 with vest and 2 without 32:03

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Chris Meldrum
May 30th, 2022 at 1:56 pm
Commented on: 220530

By my count, there are 206 heroes. HQ's list is indeed missing Gunny: 1775 and The Chief are not considered Hero WODs (although I'm not sure why The Chief isn't included:

Kelly Brown and Lorenzo are listed on HQ's sheet (which actually numbers 207 in total), although they are not "heroes" in the traditional sense of being servicemen, servicewomen or first responders/law enforcement.

RIP Heroes

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James Triano
May 30th, 2022 at 1:33 pm
Commented on: 220530

RIP Murph

as RX’d without a vest.


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Jon Wilson
May 30th, 2022 at 1:07 pm
Commented on: 220530

Half Murph no vest bc I’m soft


50 pulllups

100 push uos

150 airsquats

800 m run

cool down- bucking hay in south Carolina humidity……maybe I’m not too soft?

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Florian Kaufmann
May 30th, 2022 at 1:00 pm
Commented on: 220530


10:51 - 12kg

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May 30th, 2022 at 12:59 pm
Commented on: 220530



39:40 (No vest)

partitioned 5-10-15

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Luis Oliveira
May 30th, 2022 at 12:55 pm
Commented on: 220530

Griff 12:38

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Lincoln Kerger
May 30th, 2022 at 12:20 pm
Commented on: 220530

Murph (slick) - 33:51

5 minute rest then scaled Randy - 75 reps for time empty bar hang power snatch

Between 8 and 9 minutes (best guess - didn't look at the time until after I started)

Little more than a minute from my Murph PR but hey, better than last year (35:20). Decided to do a scaled Randy to honor our civilian heroes as well.

RIP Murph, Randy, and all my brothers and sisters who have made the ultimate sacrifice.

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Miguel Angel Cascales
May 30th, 2022 at 10:02 am
Commented on: 220530

Hero wod:

"Murph" con chaleco lastrado 9kg

Tiempo: 62'30".

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Chris Sinagoga
May 30th, 2022 at 1:21 am
Commented on: 220530

Champions Club Scaling Notes


Shouts to Mel who has done every single Hero workout, plus a few that aren't listed on the page (Gunny, The Chief, 1776, off the top). These are no joke.


Randy - lose the timer, use an empty bar if needed, and work on your technique. By the end of the workout you'll have HPS down to where you can do them consistently in any workout I can think of


TK, just lower the box if needed




JT, obviously




War Frank


RJ as rx. 36:13. Never realized how much hotter it is at the top of the rope than the rest of the gym.

GENERAL FEAR LEVEL: Most of these that I've done I'd consider an 8. Just get through it is good enough, if they're in your wheelhouse you can push more, but the volume usually still forces rests.

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Kobe Breazeale
May 30th, 2022 at 1:00 am
Commented on: 220530

Rip Murph. Going to be a hard workout tomorrow, but hard is good. Have a great and safe Memorial Day.

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Mike Andridge
May 30th, 2022 at 12:17 am
Commented on: 220530

Rip Murph

W/20# vest

Very slow. Doesn't matter to me anymore as long as I'm moving forward.

I did 5 rnds of 10/20/30

2 rnds of 25/50/75

Runs were a joke....


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