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CrossFit "Hero" WODs, who are they?

Posted on September 15 2015

Lets take a look at what are known in CrossFit as ‘Hero’ WODS. 

Hero WOD - What are they?

CrossFit is a training programme that bears many similarities to military-style training. Each is named after a fallen service man or woman, and pays homage to those (often CrossFitters) who have given their lives in the line of duty over recent years. As such, these WODs are all about enduring (and endurance); they are far longer than most, usually between 45-60 minutes or more - and thus necessarily involve more bodyweight moves than heavy lifting. Usually when there’s a Hero WOD scheduled, there will be no strength work that day - just a warm up and some mobility before getting going with the WOD. As with all CrossFit WODs, they can be scaled to suit your ability.

Try these Hero WODs:

‘Bull’ - named after Brandon “Bull” Barrett, died in Afghanistan 2010.

  • Two rounds for time of:
  • 200 Double-unders
  • 135lb (61.25kg) Overhead Squat, 50 reps
  • 50 Pull-ups
  • Run 1 mile
‘White’ - named after Ashley White, died in Afghanistan 2011.
  • Five rounds for time:
  • 15' Rope climb, 3 ascents
  • 10 Toes to bar
  • 21 Walking lunge steps with 45lb (20kg) plate held overhead
  • Run 400 meters
‘Murph’ - named after Michael Murphy, died in Afghanistan 2005.
  • For time:
  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run

‘Luce’ - named after Ronald Luce, died in Afghanistan 2007.

  • 3 Rounds For Time:
  • 1K Run (Substitute for 1200M Row if you want)
  • 10 Muscle Ups (Substitute for Ring Dips)
  • 100 Air Squat 
    ‘Randy’ - named after Randy Simmons, died in the line of duty February 2008.
    • 75lb (34kg) Power snatch, 75 reps for time.

    So why do a Hero WOD?
    For many CrossFitters Hero WODs have an emotional element to them where many other, shorter workouts don’t. The extreme effort required to complete any Hero style workout is offered in service to the fallen hero. A Hero WOD is also another benchmark for you to come back to at a later date, measuring your previous score with your current one. More specifically, it’s a benchmark of how you’ve improved endurance-wise and, as with virtually any WOD, it might show up weak spots and strong suits, allowing you to tailor your training a little more so that you can keep improving all the time.

    How often should you do a Hero WOD?
    All CrossFit WODs are demanding but Hero WODs are long and particularly gruelling because, whilst you will need to pace yourself a little, they still demand a very high level of intensity, yet for an extended period of time. So these are not to be done on consecutive days. Boxes won’t programme them in that often. Really it depends on your fitness levels and any injuries you might be carrying, but on the whole a Hero WOD might be best left as a fortnightly affair…

    How to sustain yourself during, and recover from, a Hero WOD
    We’d recommend: Progenex Force pre-workout and Progenex Recovery within thirty minutes of finishing your Hero WOD. If you’re lactose intolerant then you can use our Progenex Flow product for pure salmon protein. Also, there’s no time better to use our new product, Progenex Build, than during a Hero WOD as its designed exactly for this kind of endurance workout. 

    Train Hard, Recover Strong.



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