There are a lot of great CrossFit workouts to try. There are so many, in fact, that it can be overwhelming to figure out where to start.

If you need help deciding what WOD (workout of the day) to try, consider one of the CrossFit hero workouts.

The CrossFit hero WODs are named for fallen Armed Forces members and first responders. Doing a CrossFit hero workout is an excellent way to remind yourself of the sacrifices made by service members and first responders in the line of duty. Many choose to do a hero WOD on a day commemorating the armed forces.

Here are two of the most popular:

• Memorial Day: Murph
• Veteran’s Day: CHAD

Memorial Funds and Other Charities

Hero WODs are not for the faint of heart. Every hero WOD is a brutal workout. The difficulty in completing these workouts reminds us that we can endure a little pain to help honor those who gave everything.

I’ve included a corresponding memorial fund or charity for each person in case you want to honor these individuals with more than a workout.

See “Liability Disclaimer” below for information related to links to third-party charitable and non-profit organizations.

I hope you give one of these workouts a try for yourself. You’ll find that knowing these workouts help to preserve the memory of a fallen hero gives you the stamina to keep going.

35 CrossFit Hero Workouts

Below are 35 different CrossFit Hero WODs. Though I tried to include as many as I could, new Hero WODs are added every day by CrossFit affiliates around the world. If you don’t see a hero WOD you want to support, use the Contact form in the site footer to send us an email requesting it be added to our list.

The Rx for CrossFit hero workouts can be extremely challenging. I recommend scaling the workout to suit your current fitness level.

Murph

Murph is the most well-known CrossFit hero workout. The workout is named for Navy Lieutenant Michael Murphy. Murphy, a Navy SEAL, was killed in action during the war in Afghanistan. CrossFitters perform Murph on Memorial Day to raise money for the Michael P. Murphy Memorial Scholarship Foundation. But you don’t have to wait until Memorial Day to try this one.

While wearing a weight vest (20/15 lb)

For time:

• 1-Mile Run
• 100 Pull-Ups
• 200 Push Ups
• 300 Air Squats
• 1 Mile Run

Chad

Chad is named for Navy Seal Chad Wilkinson. Wilkinson took his life on October 29, 2018. Chad is performed on Veteran’s Day in gyms around the country to honor Chad’s memory and raise awareness for suicide prevention. You can honor Chad by donating to the Step Up Foundation, founded by his wife, Sara Wilkinson.

Wearing a weight vest or ruck (45/35 lb)

• For time:
• 1,000 Step Ups (20-inch box)

Loredo

Loredo is named for US Army Staff Sergeant Edward Loredo, who was killed by an improvised explosive device (IED) in Afghanistan on June 24, 2010. You can honor Staff Sergeant Loredo by donating to the 82nd Airborne Association.

Six rounds for time:

• 24 Squats
• 24 Push-ups
• 24 Walking lunge steps
• Run 400 meters

Emily

Emily is named for US Army Second Lieutenant Emily Jazmin Tatum Perez, who was killed in an IED attack on September 12, 2006. You can honor 2nd Lt. Perez by donating to the Foundation for Women Warriors.

Ten rounds for time:

• 30 double-unders
• 15 pull-ups
• 30 squats
• 100-m sprint
• Rest 2 minutes

Kerrie

Kerrie is named for Omaha Police Officer Kerrie Orozco, who was killed in the line of duty on May 20, 2015, on her final day before beginning maternity leave. You can honor Officer Orozco by donating to one of her favorite charities through the First Responders Foundation.

Wearing a weight vest (20/15 lb)

Ten rounds for time:

• 100-m sprint
• 5 burpees
• 20 sit-ups
• 15 push-ups
• 100-m sprint
• Rest 2 minutes

Canine Rex

Rex is named for Michigan State Police canine officer Rex, who was killed when a drunk driver hit a patrol vehicle on July 25, 2021. You can honor Rex by donating to the National Police Dog Foundation.

Seven rounds for time:

• 500-meter Run
• 14 Air Squats
• 14 Lunges (per leg)
• 14 Sit-Ups
• 14 Squat Jumps

Directly into:

• 25 Burpees
• 1-mile Run

Dee

Dee is named for Tennessee Bureau of Investigations Special Agent De’Greaun “Dee” Frazier, who was killed in the line of duty during a drug operation on August 9, 2016. You can honor Special Agent Frazier by donating to the National Fallen Officers Foundation.

Seven rounds for time:

• 500-meter Run
• 14 Air Squats
• 14 Lunges (per leg)
• 14 Sit-Ups
• 14 Squat Jumps

Directly into:

• 25 Burpees
• 1-mile Run

Donna

Donna is named for North Carolina National Guard Staff Sergeant Donna Johnson, who was killed by a suicide bomb on October 12, 2012, in Afghanistan. You can honor Staff Sergeant Johnson by donating to the Modern Military Association of America.

Five rounds for time:

• 60 High Knees
• 30 Burpees
• 20 Chair Dips
• 10 Air Squats

The Three Fathers

The Three Father WOD is named for Cst Fabrice Gevaudan, Cst David Ross, and Cst Douglas Larche, who died in the line of duty on June 4, 2014, in Moncton, New Brunswick, Canada. You can honor the three fathers with a donation to the RCMP Foundation.

For time:

• 1,000 meter Run
• 100 Push-Ups
• 200 Sit-Ups
• 300 Air Squats
• 1,000 meter Run

Tellier

Tellier is named for US Army 1st Sergeant Zachary Tellier, who died on Sep 29, 2007, of wounds sustained during a patrol in Afghanistan. You can honor 1st Sergeant Tellier by donating to the 82nd Airborne Association.

For time:

• 10 Burpees
• 10 Burpees
• 25 Push-Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 10 Burpees
• 25 Push-Ups
• 50 Lunges
• 100 Sit-Ups
• 150 Air Squats

Nate

Nate is named for Navy SEAL Nate Hardy, who was killed during combat in Iraq on February 4, 2008. You can honor Hardy with a donation to the United Sports Foundation.

20-minute time cap

AMRAP:

• 2 Muscle-ups
• 4 Handstand Push-Ups
• 8 Kettlebell Swings (2 pood)

DT

DT is named for Air Force Staff Sgt. Timothy P. Davis. An IED killed Davis in Afghanistan on Feb 20, 2009. You can honor Staff Sgt. Davis by donating to the Combat Control Foundation.

5 rounds for time:

• 12 Deadlifts (155 lb)
• 9 Hang Power Clean (155 lb)
• 6 Push Jerks (155 lb)

Garrett

Garrett is named for US Marine Capt Garrett Lawton, who was killed by an IED in Afghanistan on Aug 4, 2008. You can honor Capt Lawton by donating to the Marine Raider Foundation.

Three rounds for time:

• 75 Squats
• 25 Ring Handstand Push-Ups
• 25 L-Pull-Ups

Johnson

Johnson is named for US Marine 1st Lt. Michael Johnson. Johnson was killed on September 8, 2009, during combat operations in Afghanistan. You can honor 1st Lt. Johnson by donating to the Semper Fi Fund.

20-minute time cap

AMRAP:

• 9 Deadlifts (245 lb)
• 8 Muscle-Ups
• 9 Squat Clean (155 lb)

Jack

Jack is named for US Army Staff Sgt. Jack Martin III of 3rd Battalion, 1st Special Forces Group. An IED killed Martin on Jolo Island, Philippines, on September 29, 2009. You can honor Staff Sgt. Martin by donating to the Green Beret Foundation.

20-minute time cap, as many rounds as possible:

• 10 Push Press (115 lb)
• 10 Kettlebell Swings (1.5 pood)
• 10 Box Jumps (24-inch box)

Whitten

Whitten is named for US Army Capt. Dan Whitten of 1st Battalion, 508th Parachute Infantry Regiment. Whitten was killed by an IED on February 2, 2010, in Afghanistan. You can honor Capt. Whitten with a donation to Fisher House.

Five rounds for time:

• 22 Kettlebell swings (2 pood)
• 22 Box Jumps (24-inch box)
• Run 400 Meters
• 22 Burpees
• 22 Wall Ball Shots (20 lb ball)

Moore

Moore is named for law enforcement officer David Moore of the Indianapolis Metropolitan Police Department. Moore was shot during a routine traffic stop by the driver of a stolen vehicle on January 23, 2011. The Marion County Prosecutor’s Office holds an annual blood drive in Moore’s name. Consider donating blood to your local American Red Cross or other blood donation organization to honor Officer Moore.

20-minute time cap

AMRAP:

• 15 ft Rope Climb
• Run 400 meters
• Max rep Handstand Push-Up

Luce

Luce is named for US Army Capt. Ronald Luce of Company C, 2nd Battalion, 20th Special Forces Group. An IED killed Luce in Afghanistan on August 2, 2009. You can honor Capt. Luce with a donation to the Green Beret Foundation.

Wearing a 20-pound vest

Three rounds for time:

• 1K Run
• 10 Muscle-Ups
• 100 Squats

Bowen

Bowen is named for Capt. Jeffrey Bowen of the Asheville Fire Department in North Carolina. Bowen died while fighting an arson fire in a medical building on July 28, 2011. You can honor Capt. Bowen by donating to the National Fallen Firefighters Foundation.

Three rounds for time:

• Run 800 meters
• 7 Deadlifts (245 lb)
• 10 Burpee Pull-Ups
• 14 (7 each arm) Single Arm Kettlebell Thrusters (1.5 pood)
• 20 Box Jumps (24-inch box)

Woehlke

Woehlke is named for Brian Woehlke of the Western Wayne Fire Authority in Michigan. Woehlke died while fighting a fire in a strip mall on May 8, 2013. You can honor Brian Woehlke by donating to the National Fallen Firefighters Foundation.

Three rounds for time:

• 4 Jerks (185 lb)
• 5 Front Squats (185 lb)
• 6 Power Cleans (185 lb)
• 40 Pull-Ups
• 50 Push-Ups
• 60 Sit-Ups

Jenny

Jenny is named for US Army Capt. Jennifer Moreno. An IED killed Capt. Moreno in Afghanistan on October 6, 2013. You can honor Capt. Moreno by donating to the Foundation for Women Warriors.

20-minute time cap

AMRAP:

• 20 Overhead Squats (45 lb)
• 20 Back Squats (45 lb)
• 400-meter Run

Zimmerman

Zimmerman is named for US Marine Corps 1st Lt. James Zimmerman of 2nd Battalion, 6th Marine Regiment. Zimmerman died during combat operations in Afghanistan on November 2, 2010. You can honor 1st Lt. Zimmerman with a donation to The Summit Project.

25-minute time cap

AMRAP:

• 11 Chest-to-Bar Pull-Ups
• 2 Deadlifts (315 lb)
• 10 Handstand Push-Ups

Cameron

Cameron is named for US Coast Guard Lt. Junior Grade Thomas Cameron. LTJG Cameron was killed when his unit’s helicopter crashed during a training evolution in the Gulf of Mexico on February 28, 2012. You can honor LTJG Cameron by donating to the Tabor Challenge.

For time:

• 50 Walking Lunge Steps
• 25 Chest-to-Bar Pull-Ups
• 50 Box Jumps (24-inch box)
• 25 Triple-Unders
• 50 Back extensions
• 25 Ring Dips
• 50 Knees to Elbows
• 25 Wallball “2-fer-1s,” (20 lb ball)
• 50 Sit-Ups
• 15-foot Rope Climb, 5 Ascents

Zeus

Zeus is named for US Army Spc. David Hickman of the 2nd Battalion, 325th Airborne Infantry Regiment. An IED killed Spc. Hickman in Iraq on November 14, 2011. He was the last US service member killed during the Iraq war. There is not a specific fund or charity associated with Spc. Hickman, but you can donate to the Army Emergency Relief, which provides financial assistance to eligible soldiers.

Three rounds for time:

• 30 Wall-Ball Shots (20 lb ball)
• 30 Sumo Deadlift High-Pulls (75 lb)
• 30 Box Jumps (20-inch box)
• 30 Push Press (75 lb)
• Row 30 calories
• 30 Push-Ups
• 10 Bodyweight Back Squats

Feeks

Feeks is named for Special Warfare Operator Petty Officer 1st Class Patrick Feeks. Petty Officer Feeks was killed in a helicopter crash in Afghanistan on August 16, 2012. You can honor Petty Officer Feeks by donating to the Travis Manion Foundation.

For time:

• 2 x 100-meter Shuttle Sprint
• 2 Squat Clean Dumbbell Thrusters (65-lb)
• 4 x 100-meter Shuttle Sprint
• 4 Squat Clean Dumbbell Thrusters (65 lb)
• 6 x 100-meter Shuttle Sprint
• 6 Squat Clean Dumbbell Thrusters (65-lb)
• 8 x 100-meter Shuttle Sprint
• 8 Squat Clean Dumbbell Thrusters (65 lb)
• 10 x 100-meter Shuttle Sprint
• 10 Squat Clean Dumbbell Thrusters (65-lb)
• 12 x 100-meter Shuttle Sprint
• 12 Squat Clean Dumbbell Thrusters (65-lb)
• 14 x 100-meter Shuttle Sprint
• 14 Squat Clean Dumbbell Thrusters (65-lb)
• 16 x 100-meter Shuttle Sprint
• 16 Squat Clean Dumbbell Thrusters (65-lb)

Luke

Luke is named for Marine Staff Sgt. Leon H. Lucas Jr. Staff Sgt. Lucas was killed by an enemy grenade attack in Afghanistan on August 1, 2011. There is not a specific fund or charity associated with Staff Sgt. Lucas. You can honor him with a donation to the Semper Fi Fund.

For time:

• Run 400 meters
• 15 Clean and Jerks (155 lb)
• Run 400 meters
• 30 Toes-to-Bars
• Run 400 meters
• 45 Wall-Ball Shots (20 lb ball)
• Run 400 meters
• 45 Kettlebell Swings (1.5 pood)
• Run 400 meters
• 30 Ring Dips
• Run 400 meters
• 15 Weighted Lunges, 15 steps
• Run 400 meters

Otis

Otis is named for US Marine Lt. Col. Christopher “Otis” Raible. Lt. Col. Raible was killed during an attack on Camp Bastion in Afghanistan on September 14, 2012. You can honor Lt. Col. Raible by donating to the Christopher “Otis” Raible Educational Grant through the Wingman Foundation.

15-minute time cap

AMRAP:

• 1 back squat, 1 shoulder press, 1 deadlift (1½ bodyweight)
• 2 back squats, 2 shoulder presses, 2 deadlifts (¾ bodyweight)
• 3 back squats, 3 shoulder presses, 3 deadlifts (1½ bodyweight)

Josie

Josie is named for Deputy US Marshall Josie Wells. Deputy Wells was killed while serving an arrest warrant on March 10, 2015. You can honor Deputy Wells by donating to the Officer Down Memorial Page.

Wear a weight vest (20/14 lb)

For time:

• 1-mile Run

Then:

• 30 Burpees
• 4 Power Cleans (155/105 lb)
• 6 Front Squats (155/105 lb)

Then:

• 1-mile Run

Dragon

Dragon is named for US Army Capt. Nicholas Rozanski. Capt. Rozanski was killed in action supporting Operation Enduring Freedom in Afghanistan on April 4, 2012. You can honor Capt Rozanski by donating to the Nick Rozanski Memorial Foundation.

For time:

• Run 5k
• 4 minutes to find 4 rep max Deadlift
• Run 5k
• 4 minutes to find 4 rep max Push jerk

Dork

Dork is named for Boston Firefighter Michael Kennedy. Kennedy died while fighting a fire in Boston’s Back Bay neighborhood on March 26, 2014. You can honor Kennedy with a donation to the Last Call Foundation.

Six rounds for time of:

• 60 double-unders
• 30 Kettlebell Swings (1.5/1 pood)
• 15 Burpees

Eva Strong

Eva Strong is named for Eva Mireles. Mireles died while shielding her students from a shooter at Robb Elementary School in Uvalde, Texas, on May 24, 2022. You can honor Mireles by donating to United Way of San Antonio and Bexar County.

With a partner, five rounds for time of:

• 24 Double-Unders (each)
• 19 Toes-to-Bars (total)
• 2 Clean and Jerks (total) (205/135 lb)
• 400-m Run (together)

Foo

Foo is named for Sgt. Gary “Foo” Morales. Sgt. Morales was killed during a routine traffic stop on February 28, 2013. You can honor Sgt. Morales with a donation to the National Fallen Officer Foundation.

• 13 Bench Press (170 lb)

Followed by a 20-minute AMRAP of:

• 7 Chest-to-Bar-Pull-Ups
• 77 Double-Unders
• 2 Squat Clean Thrusters (170 lb)
• 28 Sit-Ups

Blake

Blake is named for US Navy Senior Chief Cryptologic Technician (CTRCS) David McLendon. CTRCS McLendon was killed in a helicopter crash during combat operations in Afghanistan on September 21, 2010. You can honor CTRCS McLendon by donating to the Navy Safe Harbor Foundation.

Four rounds for time:

• 100-foot Walking Lunge with 45lb plate held overhead
• 30 Box Jumps (24-inch box)
• 20 Wallball Shots (20-lb Ball)

Dae Han

Dae Han is named for US Army Sgt. First Class (SFC) Dae Han Park. Sgt. SFC Park of 3rd Batallion, 1st Special Forces Group, was killed by an IED in Afghanistan on March 12, 2011. You can honor SFC Park with a donation to the Green Beret Foundation.

Three rounds for time:

• Run 800 meters with a 45-pound barbell
• 15-foot Rope Climb, 3 ascents
• 12 Thrusters (155 lb)

Hidalgo

Hidalgo is named for US Army 1st Lt. Darren M. Hidalgo. 1st Lt. Hidalgo of 3rd Batallion, 2nd Calvary Stryker Regiment, was killed by an IED in Afghanistan on February 20, 2011. You can honor 1st Lt. Hidalgo with a donation to the Darren M. Hidalgo Memorial Fund

Wear a weight vest (20/14 lb)

For time:

• 2-mile Run
• 2-minute Rest
• 20 Squat Cleans (135/95 lb)
• 20 Box Jumps (24/20 inch box)
• 20 Overhead Walking Lunges (45/25 lb plate)
• 20 Box Jumps (24/20 inch box)
• 20 Squat Cleans (135/95 lb)
• 2-minute Rest
• 2-mile Run

Choose a CrossFit Hero WOD

There are a lot of options for CrossFit hero workouts. Choose the workout that works best for you and give it a shot. Take a moment to look up the name of the WOD you choose. I’ve included a brief synopsis for each person, but there is so much out there about their lives and achievements. 

Every donation helps. And you will feel better knowing you completed a grueling workout that contributed to the memory of an amazing hero on this list.

Liability Disclaimer

The information provided in this blog post is for general informational purposes only. While we strive to provide accurate and up-to-date information, the content may not always reflect the most current developments or charitable organization details.

The blog post may contain links to third-party websites that are not owned or controlled by Outdoor Muscle. We have no control over the content, privacy policies, or practices of any third-party websites and assume no responsibility for them. In addition, Outdoor Muscle will not and cannot be held liable for any damages or losses incurred as a result of your use of any third-party websites linked in this blog post.

It is important to conduct your own research and due diligence before making any decisions related to charitable contributions. We recommend consulting with relevant professionals and directly contacting the charities mentioned to verify their legitimacy and to ensure that they align with your values and intentions.

By using this blog post, you agree to the terms of this disclaimer. If you do not agree with these terms, please do not use the information provided in this blog post.