Rest Day

Prepare for the upcoming Murph workout with CrossFit Affiliate Programming's free 6-week training program.

Murph was introduced as a CrossFit Hero workout on Aug. 18, 2005, and has become a long-standing tradition observed by CrossFit and a broader global community of athletes. Thousands of CrossFit gyms program Murph each year on Memorial Day as a way to honor Lt. Murphy and all others who have served.

Learn more about the Murph workout and Official 2024 Murph Challenge, and get the free 6-week training program at crossfit.com/heroes/murph-workout.

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Randy

For time:
75 power snatches

♀ 55 lb
♂ 75 lb

Compare to 230619.

Post time to comments.

Today's workout is in honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty. He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.

Scaling:
Today’s Hero workout is a sprint. The loading should feel light (very light for some). Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate option:
Same as Rx’d

Beginner option:
For time:
50 power snatches

♀ 15-35 lb
♂ 25-45 lb

Resources:
The Power Snatch
Jonne Koski Sets Randy Record at the 2015 Regionals

Visit CrossFit Hero and Tribute Workouts to see the six newest CrossFit Hero workouts: Triple Deuce, TPT9000, Garbo, McCartney, Wesley, and Hammy.

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Featured photo:
Photo: 2024 CrossFit for Health Summit in Austin, Texas

Michael

3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Compare to 220906.

Post time to comments.

Today's workout is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, New York, who was killed in Afghanistan on June 28, 2015. He is survived by his wife, Laura, and daughter, Molly.

Scaling:
This Hero workout is a long effort with a high volume of reps. Athletes hitting this as prescribed should aim to finish each round in 9 minutes or less. Focus on the movement you are performing on the GHD (back extension or hip extension). Most athletes deliberately scale the back extension to the hip extension to maintain intensity and achieve the stimulus of the workout. The back extension is a controlled movement with an intentional surrendering of the spine. Dose this movement judiciously. Advanced athletes may scale the volume of the back extension if they have never completed this volume. New and less-experienced athletes should consider performing hip extensions instead of back extensions, and potentially decrease the reps of each movement.

Intermediate option:
3 rounds for time of:
Run 800 meters
35 back extensions
35 sit-ups

Beginner option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good-mornings
15-25 sit-ups

Resources:
The Back Extension
The AbMat Sit-Up
The Good Morning

Find a gym near you:
View the CrossFit map

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →

Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.

Featured photo:
Photo by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.

For time:
50 GHD sit-ups
40 overhead squats
30 burpees
20 handstand push-ups
10 ring muscle-ups

♀ 65 lb
♂ 95 lb

Post time to comments.

Scaling:
Today’s chipper is a sprint, but expect significant localized muscle fatigue. Workouts with conflicting movement patterns are a great way to build strength and stamina — you also quickly find out how many repetitions you can do before hitting failure. If you have done the Hero workout JT, you’ll understand the feeling.

The load of the barbell should be relatively light and allow you to perform the overhead squats in 3 sets or less. Reduce the volume first when scaling the GHD sit-ups, handstand push-ups, or ring muscle-ups. If you modify the muscle-ups, perform a challenging variation of a low-ring muscle-up transition.

Intermediate option:
For time:
50 GHD sit-ups (to parallel)
40 overhead squats
30 burpees
10 handstand push-ups
5 ring muscle-ups

♀ 55 lb
♂ 75 lb

Beginner option:
For time:
50 sit-ups
40 overhead squats
30 burpees
20 dumbbell shoulder presses
10 low-ring muscle-up transitions

♀ 35-lb barbell and 10-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Resources:
The GHD Sit-Up
The Overhead Squat
The Burpee
The Handstand Push-Up
The Ring Muscle-Up
The AbMat Sit-Up
The Dumbbell Press

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff during Open Workout 24.2 at CrossFit Active in Waverton, Australia.

DT

5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

♀ 105 lb
♂ 155 lb

Post time to comments.

Compare to 220922.

Scaling:
The rep scheme and moderate load of this Hero workout allows it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the load.

Intermediate option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

♀ 75 lb
♂ 115 lb

Beginner option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

♀ 35 lb
♂ 45 lb

Resources:
The Deadlift
The Hang Power Clean
The Push Jerk

Join us for FUN!
Sign up now for the 2024 Open →

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff at Inner West CrossFit in Sydney, Australia.

Erin

5 rounds for time of:
15 dumbbell split cleans
21 pull-ups

♀ 25-lb dumbbells
♂ 40-lb dumbbells

Post time to comments.

Compare to 180719.

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight Aug. 11, 2008, in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

Scaling:
Today’s workout is a Hero. Compared to other Hero WODs, this is quick and should not be drawn out into a long slog. To keep moving, reduce the weight and reps on the split cleans. Modify the pull-ups so each round can be completed in 3 or 4 sets.

Intermediate option:
5 rounds for time of:
12 dumbbell split cleans
15 pull-ups

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
4 rounds for time of:
10 dumbbell split cleans
12 ring rows

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Resources:
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

CHAD1000X

For time:
1,000 weighted step-ups

♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box

Post time to comments.

Sara Wilkinson, GORUCK, and CrossFit present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

Click here to officially register and to learn more about CHAD1000X and The Step Up Foundation’s mission to raise awareness around and prevent veteran suicide.

Scaling:
Complete as a team, with a partner, or individually for time. Reduce the load and height of the step-up as needed.

Intermediate option:
For time:
1,000 weighted step-ups

♀ 20-lb ruck, you pick the height of the step-ups
♂ 30-lb ruck, you pick the height of the step-ups

Beginner option:
For time:
1,000 unweighted box step-ups

No rucksack. You pick the height of the step-ups.

Video Resources:

Watch Now → Tips for Beginners

Watch Now → Partner Tips

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Bradley
10 rounds for time of:
100-m sprint
10 pull-ups
100-m sprint
10 burpees
Rest 30 seconds

Post time to comments

Compare to 110817.

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany; daughter Chloe; parents Gary and Paula; and brother Ryan.

Scaling:
Modify the sprint to a fast jog to maintain consistent splits for each round. Reduce the volume of pull-ups or scale to ring rows. Reduce the volume of burpees to complete each set in short, fast efforts.

Intermediate option:
10 rounds for time of:
100-m sprint
7 pull-ups
100-m sprint
7 burpees
Rest 30 seconds

Beginner option:
10 rounds for time of:
50-m run
7 ring rows
50-m run
7 burpees
Rest 30 seconds

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Jerry
For time:
Run 1 mile
Row 2,000 meters
Run 1 mile

Post time to comments.

Compare to 211118.

Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly; and his sons Chad, Cody, Chase, and Connor.

Scaling:
Reduce the distance of either the run, the row, or both as needed to complete each individual effort in under 10:00. Intermediate athletes can perform this workout as prescribed.

Beginner option:
For time:
Run 800 meters
Row 1,000 meters
Run 800 meters

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Holleyman
30 rounds for time of:

5 wall-ball shots
3 handstand push-ups
1 power clean

♀ 14-lb ball, 155-lb clean
♂ 20-lb ball, 225-lb clean

Post time to comments.

Compare to 211122.

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin; son Zachary; parents Ross and Glenda; and siblings Kelly and Daniel.

Scaling:
This is a long Hero workout. Reduce the overall rounds in order to complete the work in 25 minutes or less.

Intermediate option:
25 rounds for time of:

5 wall-ball shots
3 handstand push-ups
1 power clean

♀ 14-lb ball, 125-lb clean
♂ 20-lb ball, 185-lb clean

Beginner option:
10 rounds for time of:

5 wall-ball shots
3 push-ups
1 power clean

♀ 6-lb ball, 55-lb clean
♂ 10-lb ball, 75-lb clean

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

Post choice of workout and results to comments. Compare to 220530.

Scaling:
Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. As we’re just coming off of the Filthy Fifty, make sure you pick a Hero workout that allows you to keep moving. Hero workouts that emphasize moderate rep ranges and time domains (10-30 reps/movement, approximately 15-20-minute range) are good choices as well.

Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Scaling
This Hero WOD is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced for newer athletes.

Intermediate Option:
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees

Beginner Option:
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees

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 220530.

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.

"Luce"

Wearing a 20-lb vest, 3 rounds for time of:
1K run
10 muscle-ups
100 squats

Post time to comments.
Compare to 100705.

Scaling:
Today we have a Hero workout, a chance to honor a member of the CrossFit community and dig a little deeper. Newer athletes should reduce the overall volume. If you do not yet have muscle-ups, modify the movement to a pulling and pushing exercise.

Intermediate Option:
3 rounds (without a weight vest) for time of:
1K run
5 muscle-ups 100 squats

Beginner Option:
3 rounds (without a weight vest) for time of:
500-m run
10 jumping pull-ups + 10 push-ups
50 squats

Michael
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Post time to comments.
Compare to 220906.

Scaling:
This Hero workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement.

Intermediate Option:
3 rounds for time of:
Run 800 meters
35 back extensions
35 sit-ups

Beginner Option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good mornings
25 AbMat sit-ups

Daniel
For time:
50 pull-ups
Run 400 meters
21 thrusters
Run 800 meters
21 thrusters
Run 400 meters
50 pull-ups

♀ 65 lb ♂ 95 lb

Post time to comments.
Compare to 161118.

Scaling:
Originally programmed in 2006, this Hero workout is structured as a pyramid. Reduce the reps and load in order to work through movements with minimal rest. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
For time:
25 assisted pull-ups
Run 400 meters
15 thrusters
Run 400 meters
15 thrusters
Run 400 meters
25 assisted pull-ups

♀ 22 lb ♂ 35 lb

Rocket
Complete as many rounds as possible in 30 minutes of:
50-yard swim
10 push-ups
15 squats

Post rounds completed to comments.
Compare to 140906.

Scaling:
If you do not have access to a pool or open-water swimming for this Hero workout, substitute with a monostructural piece for about 1 minute, i.e. run, bike, or row.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
25-yard swim
5 push-ups
10 squats

DT
5 rounds for time of:

12 deadlifts
9 hang power cleans
6 push jerks

♀ 105 lb ♂ 155 lb

Post time to comments.
Compare to 150616.

Scaling:
The rep scheme and moderate loading in this Hero workout allow it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the load.

Beginner Option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

♀ 35 lb ♂ 45 lb

Michael
3 rounds for time of:

Run 800 meters
50 back extensions
50 sit-ups

Post time to comments.
Compare to 210404.

Scaling:
This Hero workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement.

Intermediate Option:
3 rounds for time of:
Run 800 meters
35 back extensions
35 sit-ups

Beginner Option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good mornings
25 AbMat sit-ups

Badger
3 rounds for time of:

30 squat cleans
30 pull-ups
Run 800 meters

♀ 65 lb ♂ 95 lb

Post time to comments.
Compare to 170202.

Find more workouts in honor of American heroes here.

Scaling:
Newer athletes should reduce the overall volume of this workout. Intermediate athletes can do this workout as prescribed, with a 30 minute timecap.

Beginner Option:
3 rounds for time of:
15 squat cleans
15 ring rows
Run 400 meters

♀ 35 lb ♂ 45 lb

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.

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.

Manion
7 rounds for time of:

Run 400 meters
29 back squats

♀ 95 lb ♂ 135 lb

Post time to comments.
Compare to 210429.

Scaling:
This Hero workout is long, with a high volume of running and squats. Reduce the reps and load to keep the workout under 40 minutes.

Intermediate Option:
5 rounds for time of:
Run 400 meters
29 back squats

♀ 75 lb ♂ 115 lb

Beginner Option:
4 rounds for time of:
Jog 400 meters
29 back squats

♀ 35 lb ♂ 45 lb

Tommy V
For time:

21 thrusters
12 rope climbs, 15 ft
15 thrusters
9 rope climbs,15 ft
9 thrusters
6 rope climbs, 15 ft

♀ 75 lb ♂ 115 lb

Post time to comments.
Compare to 160426.

Scaling:
This hero workout is a classic couplet of thrusters and a pull exercise. Beginner-level athletes should look back to their performance from a few months ago, on 220206, and choose a weight on the thruster that is slightly heavier. Reduce the reps or modify the pull exercise for the rope climb.

Intermediate Option:
For time:
21 thrusters
9 rope climbs, 15 ft
15 thrusters
6 rope climbs,15 ft
9 thrusters
3 rope climbs, 15 ft

♀ 75 lb ♂ 115 lb

Beginner Option:
For time:
21 thrusters
12 rope climbs, lying to standing
15 thrusters
9 rope climbs, lying to standing
9 thrusters
6 rope climbs, lying to standing

♀ 45 lb ♂ 65 lb

For time:

15-12-9 strict handstand push-ups
Then, 15-12-9 strict ring dips
Then, 15-12-9 push-ups

*Complete 21 sit-ups after each set

Post time to comments.

Scaling:
Similar to the Hero workout JT, this one will test your pushing stamina. This version, however, incorporates a break from pushing, with a set of sit-ups after each round. Modify the movements to complete each set in 5 sets or less.

Intermediate Option:
For time:
12-9-6 strict handstand push-ups
12-9-6 strict ring dips
15-12-9 push-ups

*Complete 21 sit-ups after each set

Beginner Option:
For time:
15-12-9 dumbbell shoulder press
15-12-9 jumping ring dips
15-12-9 assisted push-ups

*Complete 21 sit-ups after each set

♀ 10-lb DB ♂ 15-lb DB

Holleyman
30 rounds for time of:

5 wall-ball shots
3 handstand push-ups
1 power clean

♀ 14-lb. ball, 155-lb. clean
♂ 20-lb. ball, 225-lb. clean

Post time to comments.
Compare to 130918.

Scaling:
This is a long hero workout. Reduce the overall rounds in order to complete the work in 25 minutes or less.

Intermediate Option:
25 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean

♀ 14-lb. ball, 125-lb. clean
♂ 20-lb. ball, 185-lb. clean

Beginner Option:
10 rounds for time of:
5 wall-ball shots
3 push-ups
1 power clean

♀ 6-lb. ball, 55-lb. clean
♂ 10-lb. ball, 75-lb. clean

Maxton
With a weight vest, 13 rounds for time of:

8 strict pull-ups
26 box step-ups
21 burpees

♀ 14-lb. vest, 20-in. box
♂ 20-lb. vest, 24-in. box

Post time to comments.

Scaling:
This is a high volume Hero workout. Newer athletes should reduce the rounds. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.

Intermediate Option:
13 rounds for time of:
8 strict pull-ups
26 box step-ups
21 burpees

♀ 20-in. box
♂ 24-in. box

Beginner Option:
5 rounds for time of:
4 assisted pull-ups
13 box step-ups
11 burpees

Cameron
For time:

50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s"
50 sit-ups
5 rope climbs, 15 ft.

♀ 20-in. box, 14-lb. ball
♂ 24-in. box, 20-lb. ball

Post time to comments.
Compare to 170210.

Scaling:
Today we have a repeat Hero workout. This chipper is a mix of body weight movements and higher skilled, less common movements. Newer athletes should reduce the volume and choose modifications that ensure large sets with minimal rest.

Intermediate Option:
For time: 50 walking lunge steps
25 pull-ups
50 box jumps
50 double-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s"
50 sit-ups
4 rope climbs, 15 ft.

♀ 20-in. box, 10-lb. ball
♂ 24-in. box, 16-lb. ball

Beginner Option:
For time:
25 walking lunge steps
25 assisted pull-ups
25 box jumps
25 single-unders
25 back extensions
25 assisted push-ups
25 hanging knee raises
25 wall-ball
25 sit-ups
5 rope climbs, lying to standing

♀ 12-in. box, 6-lb. ball
♂ 16-in. box, 10-lb. ball

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.

Manion
7 rounds for time of:

Run 400 meters
29 back squats

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 120902.

Scaling:
This Hero workout is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option:
5 rounds for time of:
Run 400 meters
29 back squats

♀ 75 lb. ♂ 115 lb.

Beginner Option:
4 rounds for time of:
Jog 400 meters
29 back squats

♀ 35 lb. ♂ 45 lb.

Michael
3 rounds for time of:

Run 800 meters
50 back extensions
50 sit-ups

Post time to comments.
Compare to 201218.

Scaling:
This Hero Workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement.

Intermediate Option:
3 rounds for time of:
Run 800 meters
35 back extensions
35 sit-ups

Beginner Option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good mornings **
**25 AbMat sit-ups

Hero Workout of your choice.

Review the list of 196 heroes and honor one with an all-out effort.

Post choice of Hero and result to comments.
Compare to 180528.