100+ CrossFit Hero WODs to Try

Hero Workouts: Give 'Em Everything You've Got

a woman weightlifting in a gym

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The most well-known CrossFit WODs (workouts of the day) are a toss-up between "the girls" and the hero WODs. But while "the girls" are known as benchmark workouts that help CrossFit athletes track their improvements over time, hero WODs are more inspirational and don't have the same strict definition or purpose, at least as far as exercise goes. Instead, hero WODs are named after men and women who have died in the line of duty while working in the military or as police officers or firefighters.

Overview

These workouts are intended to function as a memorial to commemorate the life of a specific person. But aside from honoring those who gave their lives for this country, the workouts themselves vary immensely. For instance, "Randy" takes some people less than five minutes to complete, because the workout consists only of 75 repetitions of a 75-pound power snatch. It's a tough workout, for sure, but not a lengthy or comprehensive one.

On the other hand, "Clovis" can take hours, as it starts with a 10-mile run followed by 150 burpees. Again, incredibly challenging, but for different reasons. These routines aren't considered benchmarks, either, so there's no expectation for any given hero WOD to be repeated regularly to gauge improvements. In other words, hero WODs are tough, but their intent is more about inspiration, honor, and celebration than specific fitness goals.

Giving Your All

The intent and experience of doing hero WODs are as varied as the routines themselves but essentially involve channeling the spirit and sacrifice of the fallen hero into your workout intensity and practice. Some CrossFit coaches and athletes feel the purpose of the hero WODs is to "give it your all" and "lay it all on the line" during an especially challenging routine. The all-out exertion during the workout honors the fallen hero simply by pushing yourself and putting in the effort in their name.

Taking the time to recognize the sacrifices that other individuals have given for your freedom can be very motivating and also helps to put your own struggles or challenges in perspective. Additionally, many people who do hero WODs aim to focus more on the hero than on the workout by taking the time to learn about the individual the workout is named after. 

So, whenever a hero WOD is scheduled at your CrossFit box or one is posted to the CrossFit website, take the time to look at the image of the person who ​truly gave their all. Read the bio of the hero, take a moment of silence, or say a prayer for the families. It's through this remembrance—in addition to the intense workout—that the intent of the hero WOD is fulfilled.

The Hero WODs

Sadly, as many men and women continue to die in service to their country, hero WODs continue to be added to the official CrossFit website on a regular basis, and the total number of workouts is fast approaching 200. The list below is comprehensive, adapted from the CrossFit website, and includes the name and basic bio information on each hero, along with how to complete their namesake workout.

For more detailed biographical information, head to the official CrossFIt site, where images and further information on each hero are provided.

Workout Name Hero Bio Workout Description Workout Details
JT Petty Officer 1st Class Jeff Taylor, 30, was killed on June 28, 2005, while conducting combat operations in Afghanistan. Complete rounds of 21 reps, 15 reps, and 9 reps of each exercise as fast as you can, for time
Handstand push-ups
Ring dips
Push-ups
Michael U.S. Navy Lt. Michael McGreevy, 30, was killed on June 28, 2005, when his helicopter was shot down in Afghanistan. Complete three total rounds, for time
800-meter run
50 back extensions
50 sit-ups
Murph Navy Lt. Michael Murphy, 29, was killed in Afghanistan on June 28, 2005.
This workout was one of Mike's favorites and he named it Body Armor. Now it's been re-named in his honor.
Start and finish with a one-mile run, including the bodyweight exercises in between, splitting them up as needed. Make it harder by wearing a weighted vest.
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Daniel U.S. Army Sgt. 1st Class Daniel Crabtree, 31, died in Al Kut, Iraq, on June 8, 2006, when an improvised explosive device detonated during combat operations. Complete all exercises as detailed, for time
50 pull-ups
400-meter run
21 reps, 95-pound thrusters
800-meter run
21 reps, 95-pound thrusters
400-meter run
50 pull-ups
Josh U.S. Army Staff Sgt. Joshua Hager, 29, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee in Iraq. Complete all exercises as detailed, for time
21 reps, 95-pound overhead squats
42 pull-ups
15 reps, 95-pound overhead squats
30 pull-ups
9 reps, 95-pound overhead squats
18 pull-ups
Jason U.S. Navy SEAL Jason Dale Lewis, 30, was killed by an improvised explosive device while conducting combat operations in Iraq, on July 6, 2007.
Complete all exercises as detailed, for time
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups
Badger U.S. Navy Chief Petty Officer Mark Carter, 27, was killed during combat operations in Iraq on Dec. 11, 2007. Complete three rounds of all exercises, for time.
30 reps, 95-pound squat cleans
30 pull-ups
800-meter run
Joshie U.S. Army Staff Sgt. Joshua Whitaker, 23, died in Afghanistan on May 15, 2007. Complete three rounds of all exercises, for time.
21 reps, 40-pound dumbbell snatches, right arm (full squat snatches)
21 L pull-ups
21 reps, 40-pound dumbbell snatches, left arm (full squat snatches)
21 L pull-ups
Nate U.S. Navy SEAL Nate Hardy was killed Sunday, Feb. 4, 2008, during combat operations in Iraq. Complete as many rounds as possible (AMRAP) of all three exercises in a 20-minute time period.
2 muscle-ups
4 handstand push-ups
8 reps, 2-pood kettlebell swings
Randy Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed on Feb. 7, 2008, in the line of duty. Complete exercises as detailed, for time. 75 reps, 75-pound power snatches
Tommy V. Senior Chief Petty Officer Thomas J. Valentine, 37, died in a training accident in Arizona, on Feb. 13, 2008. Complete exercises as detailed, for time.
21 reps, 115-pound thrusters
12 ascents, 15-foot rope climb
15 reps, 115-pound thrusters
9 ascents, 15-foot rope climb
9 reps, 115-pound thrusters
6 ascents, 15-foot rope climb
Griff U.S. Air Force Staff Sgt. Travis L. Griffin, 28, was killed on April 3, 2008, in Iraq by an improvised explosive device strike to his vehicle. Complete exercises as detailed, for time.
800-meter run
400-meter backward run
800-meter run
400-meter backward run
Ryan Firefighter Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call. Complete five total rounds of the exercises as detailed, for time.
7 muscle-ups
21 burpees, each burpee ending with a jump and reach at least one foot above maximum standing reach
Erin Canadian Army Master Cpl. Erin Doyle, 32, was killed on Aug. 11, 2008, in Afghanistan. Complete five total rounds of the exercises as detailed, for time.
15 reps, 40-pound dumbbell split cleans
21 pull-ups
Mr. Joshua U.S. Navy SEAL Joshua Thomas Harris, 36, drowned during combat operations on Aug. 30, 2008, in Afghanistan. Complete five total rounds of the exercises as detailed, for time.
400-meter run
30 GHD sit-ups
15 reps, 250-pound deadlifts
DT U.S. Air Force Staff Sgt. Timothy P. Davis, 28, was killed on Feb. 20, 2009, when his vehicle was struck by an improvised explosive device. Complete five total rounds of the exercises as detailed, for time.
12 reps, 155-pound deadlifts
9-reps, 155-pound hang power cleans
6 reps, 155-pound push jerks
Danny Oakland SWAT Sgt. Daniel Sakai, 35, was killed in the line of duty on March 21, 2009, along with fellow officers Sgt. Ervin Romans, Sgt. Mark Dunakin and Officer John Hege. Complete as many rounds as possible (AMRAP) of all three exercises as detailed in a 20-minute time period.
30 box jumps on a 24-inch box
20 reps, 115-pound push press
30 pull-ups
Hansen U.S. Marine Staff Sgt. Daniel Hansen died Feb. 14, 2009, in Afghanistan when an improvised explosive device he was working on detonated. Complete five total rounds of the exercises as detailed, for time.
30 reps, 2-pood kettlebell swings
30 burpees
30 GHD sit-ups
Tyler
U.S. Army 1st Lt. Tyler E. Parten, 24, died Sept. 10, 2009, in Afghanistan when his unit was attacked with rocket-propelled grenades and small-arms fire.
Complete five total rounds of the exercises as detailed, for time.
7 muscle-ups
21 reps, 95-pound sumo deadlift high-pulls
Lumberjack 20 On Nov. 5, 2009, terrorist Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, wounding 43 others.

U.S. Army Spc. Frederick Greene, 29, Pfc. Aaron Thomas Nemelka, 19, Pfc. Michael Pearson, 22, and Spc. Kham Xiong, 23, along with 11 of the wounded were active CrossFit athletes
Complete all exercises as detailed, for time.
20 reps, 275-pound deadlifts
400-meter run
20 reps, 2-pood kettlebell swings
400-meter run
20 reps, 115-pound overhead squats
400-meter run
20 burpees
400-meter run
20 chest-to-bar pull-ups
400-meter run
20 box jumps using a 24-inch box
400-meter run
20 reps, 45-pound dumbbell squat cleans
400-meter run
Stephen Cpl. Stephen Bouzane, 26, was killed by an improvised explosive device on June 20, 2007, in Afghanistan. Complete rounds of 30 reps, 25 reps, 20 reps, 15 reps, 10 reps, and 5 reps of all exercises as fast as you can, for time.
GHD sit-ups
Back extensions
Knees-to-elbows
95-pound stiff-legged deadlifts
Garrett U.S. Marine Capt. Garrett T. "Tubes" Lawton, 31, was killed by an improvised explosive device in Afghanistan, on Aug. 4, 2008. Complete three rounds of all exercises as detailed, for time.
75 squats
25 ring handstand push-ups
25 L pull-ups
War Frank U.S. Marine Capt. Warren A. Frank, 26, died Nov. 25, 2008, while supporting combat operations in Iraq. Complete three rounds of all exercises as detailed, for time.
25 muscle-ups
100 squats
35 GHD sit-ups
McGhee U.S. Army Cpl. Ryan C. McGhee, 21, was killed in action on May 13, 2009, by small-arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia. This was his fourth deployment and his first to Iraq. Complete as many rounds as possible (AMRAP) of all three exercises as detailed, in 30-minutes time.
5 reps, 275-pound deadlifts
13 push-ups
9 box jumps on a 24-inch box
Paul Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was killed in the line of duty while responding to a domestic disturbance on April 4, 2009. Complete five total rounds of all exercises as detailed, for time.
50 double-unders
35 knees-to-elbows
20-yard, 185-pound overhead walk
Jerry U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. Complete the exercises as detailed, for time.
1-mile run
2,000-meter row
1-mile run
Nutts Canadian Armed Forces Lt. Andrew Richard Nuttall, 30, was killed by an improvised explosive device that detonated during a joint foot patrol in Afghanistan on Dec. 23, 2009. Complete the exercises as detailed, for time.
10 handstand push-ups
15 reps, 250-pound deadlifts
25 box jumps using a 30-inch box
50 pull-ups
100 wall-ball shots using a 20-pound ball
200 double-unders
400-meter run with a 45-pound plate
Arnie
Los Angeles County Firefighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, Aug. 30, 2009

Complete the exercises as detailed, for time while using a 2-pood kettlebell.
21 Turkish get-ups, right arm
50 kettlebell swings
21 overhead squats, left arm
50 kettlebell swings
21 overhead squats, right arm
50 kettlebell swings
21 Turkish get-ups
The Seven On Dec. 30, 2009, a suicide bomber killed seven CIA officers and one Jordanian officer in Afghanistan. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. Complete seven total rounds of each exercise as detailed, for time.
7 handstand push-ups
7 reps, 135-pound thrusters
7 knees-to-elbows
7 reps, 245-pound deadlifts
7 burpees
7 reps, 2-pood kettlebell swings
7 pull-ups
RJ Veteran LAPD officer and U.S. Marine Corps Reservist Sgt. Maj. Robert J. Cottle, 45, was killed by an improvised explosive device in Afghanistan on Wednesday, March 24, 2010. Complete five total rounds of the exercises as detailed, for time.
800-meter run
5 ascents, 15-foot rope climb
50 push-ups
Luce Captain Ronald G. Luce, 27, died Aug. 2, 2009, in Afghanistan after his vehicle was struck by a command-wire improvised explosive device. Complete three total rounds of the exercises as detailed, for time. Wear a 20-pound weighted vest during this workout.
1,000-meter run
10 muscle-ups
100 squats
Johnson U.S. Marine 1st Lt. Michael E. Johnson, 25, died Sept. 8, 2009, while supporting combat operations in Afghanistan. Complete as many rounds as possible (AMRAP) of the exercises detailed within a 20-minute time period.
9 reps, 245-pound deadlifts
8 muscle-ups
9 reps, 155-pound squat cleans
Roy U.S. Marine Corps Sgt. Michael C. Roy, 25, was killed in action on July 8, 2009, in Afghanistan, while supporting combat operations. Complete five total rounds of the exercises as detailed, for time.
15 reps, 225-pound deadlifts
20 box jumps using a 24-inch box
25 pull-ups
AdamBrown U.S. Navy SEAL Adam Lee Brown, 36, was killed on March 17, 2010, in Afghanistan in a battle against heavily armed militants. Complete two total rounds of the exercises as detailed, for time.
24 reps, 295-pound deadlifts
24 box jumps using a 24-inch box
24 wall-ball shots using a 20-pound ball
24 reps, 195-pound bench press
24 box jumps using a 24-inch box
24 wall-ball shots using a 20-pound ball
24 reps, 145-pound cleans
Coe U.S. Army Sgt. Keith Adam Coe, 30, died April 27, 2010, in Iraq of wounds sustained when enemy forces attacked his unit with an explosive device. Complete 10 total rounds of the exercises detailed, for time.
10 reps, 95-pound thrusters
10 ring push-ups
Severin U.S. Army Sgt. 1st Class Severin W. Summers III, 43, died Aug. 2, 2009, in Afghanistan after his vehicle was struck by a command-wire improvised explosive device. Complete the exercises as detailed, for time. Wear a 20-pound weighted vest to make the workout harder.
50 strict pull-ups
100 push-ups, release your hands from the floor at the bottom
5,000-meter run
Helton U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, was killed on Sept. 8, 2009, while on a mission in Iraq when an improvised explosive device detonated near his vehicle. Complete three total rounds of the exercises detailed, for time.
800-meter run
30 reps, 50-pound dumbbell squat cleans
30 burpees
Jack U.S. Army Staff Sgt. Jack M. Martin III, 26, died Sept. 29, 2009, in the Philippines, from the detonation of an IED. Complete as many rounds as possible (AMRAP) of the exercises detailed in a 20-minute time period.
10 reps, 115-pound push presses
10 reps, 1.5-pood kettlebell swings
10 box jumps using a 24-inch box
Forrest U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, was killed Oct. 26, 2009, when his helicopter crashed while on a counternarcotics mission in Afghanistan. Complete three total rounds of the exercises detailed, for time.
20 L pull-ups
30 toes-to-bars
40 burpees
800-meter run
Bulger Canadian Forces Cpl. Nicholas Bulger, 30, died July 3, 2009, while on patrol in Afghanistan when an IED detonated near his vehicle. Complete 10 total rounds of the exercises detailed, for time.
150-meter run
7 chest-to-bar pull-ups
7 reps, 135-pound front squats
7 handstand push-ups
Brenton Seattle Police Department Field Training Officer Timothy Quinn Brenton, 39, was shot and killed in a drive-by shooting on Oct. 31, 2009. Complete five total rounds of the exercises detailed, for time. After every five broad jumps, complete three burpees before proceeding. Make the workout more challenging by wearing a 20-pound weighted vest.
100-foot bear crawl
100-foot standing broad jump
Blake U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, was killed on Sept. 21, 2010, in a helicopter crash during combat operations in Afghanistan. Complete four total rounds of the exercises detailed, for time.
100-foot walking lunge with a 45-pound plate held overhead
30 box jumps using a 24-inch box
20 wall-ball shots using a 20-pound ball
10 handstand push-ups
Collin Navy SEAL Collin Trent Thomas, 33, was shot and killed on Aug. 18, 2010, during combat operations in Afghanistan. Complete six total rounds of the exercises detailed, for time.
400-meter sandbag carry using a 50-pound bag
12 reps, 115-pound push presses
12 box jumps using a 24-inch box
12 reps, 95-pound sumo deadlift high pulls
Thompson U.S. Army Capt. David J. Thompson, 39, was killed on Jan. 29, 2010, while supporting combat operations in Afghanistan. Complete 10 total rounds of the exercises detailed, for time.
1 ascent, 15-foot rope climb
29 reps, 95-pound back squat
10 meter barbell farmers carry using 135-pounds
Whitten U.S. Army Capt. Dan Whitten, 28, died Feb. 2, 2010, when enemy forces in Afghanistan attacked his vehicle with an IED. Complete five total rounds of the exercises detailed, for time.
22 reps, 2-pood kettlebell swings
22 box jumps using a 24-inch box
400-meter run
22 burpees
22 wall-ball shots using a 20-pound ball
Bull U.S. Marine Corps Capt. Brandon "Bull" Barrett, 27, died on May 5, 2010, while supporting combat operations in Afghanistan. Complete two total rounds of the exercises detailed, for time.
200 double-unders
50 reps, 135-pound overhead squats
50 pull-ups
1-mile run
Rankel U.S. Marine Corps Sgt. John Rankel, 23, died on June 7, 2010, while supporting combat operations in Afghanistan. Complete as many rounds as possible (AMRAP) of the exercises detailed in a 20-minute time period.
6 reps, 225-pound deadlifts
7 burpee pull-ups
10 reps, 2-pood kettlebell swings
200-meter run
Holbrook U.S. Army Capt. Jason Holbrook, 28, was killed on July 29, 2010, in Afghanistan, when insurgents attacked his vehicle with an IED. Complete 10 total rounds. Time each individual round, completing the exercises as fast as possible.
5 reps, 115-pound thrusters
10 pull-ups
100-meter sprint
1-minute rest
Ledesma Chandler Police Department Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, was killed by drug dealers on July 28, 2010, during an undercover operation. Complete as many rounds as possible (AMRAP) of the exercises detailed in a 20-minute time period.
5 parallette handstand push-ups
10 toes-through-rings
15 medicine ball cleans using a 20-pound ball
Wittman U.S. Army Sgt. Jeremiah Wittman, 26, was killed on Feb. 13, 2010, by a roadside bomb in Afghanistan. Complete seven total rounds of the exercises detailed, for time.
15 reps, 1.5-pood kettlebell swings
15 reps, 95-pound power cleans
15 box jumps using a 24-inch box
McCluskey U.S. Army Sgt. Jason "Mick" McCluskey, 26, was killed by small arms fire on Nov. 4, 2010, in Afghanistan. Complete three total rounds of the exercises detailed, for time.
9 muscle-ups
15 burpee pull-ups
21 pull-ups
800-meter run

Weaver U.S. Army 1st Lt. Todd W. Weaver, 26, was killed on Sept. 9, 2010, when insurgents attacked his unit with a roadside bomb in Afghanistan. Complete four total rounds of the exercises detailed, for time.
10 L pull-ups
15 push-ups
15 chest-to-bar pull-ups
15 push-ups
20 pull-ups
15 push-ups
Abbate U.S. Marine Corps Sgt. Matthew T. Abbate, 26, died on Dec. 2, 2010, while conducting combat operations in Afghanistan. Complete the exercises detailed as fast as you can, for time.
1-mile run
21 reps, 155-pound clean and jerks
800-meter run
21 reps, 155-pound clean and jerks
1-mile run
Hammer U.S. Army 1st Sgt. Michael "Hammer" Bordelon, 37, was killed on May 10, 2005, by a car bomb that exploded in Iraq in April of that year. Complete five total rounds of the exercises detailed. Complete each round as fast as you can, for time.
5 reps, 135-pound power cleans
10 reps, 135-pound front squats
5 reps, 135-pound jerks
20 pull-ups
Rest 90 seconds
Moore Indianapolis Metropolitan Police Department Officer David S. Moore, 29, was killed on Jan. 26, 2011, from gunshot wounds he incurred on Jan. 23, 2011. Complete as many rounds as possible (AMRAP) of the exercises detailed in a 20-minute time period.
1 ascent, 15-foot rope climb
400-meter run
Max reps handstand push-ups
Wilmot Canadian Forces Pvt. Colin Wilmot, 24, died on July 6, 2008, from wounds from an explosive device detonation in Afghanistan. Complete six total rounds of the exercises detailed, for time.
50 squats
25 ring dips
Moon U.S. Army Spc. Christopher Moon, 20, died on July 13, 2010, from injuries sustained on July 6, 2010, in, Afghanistan, when his vehicle was attacked with an IED. Complete seven total rounds of the exercises detailed, for time. Make sure to alternate feet during the split snatch exercise.
10 reps, 40-pound dumbbell hang split snatches, right arm
1 ascent, 15-foot rope climb
10 reps, 40-pound dumbbell hang split snatches
1 ascent, 15-foot rope climb
Small U.S. Army Staff Sgt. Marc Small, 29, was killed from wounds sustained when his unit was attacked with a rocket-propelled grenade in Faramuz on Feb. 12, 2009. Complete three total rounds of the exercises detailed, for time. 1,000-meter row
50 burpees
50 box jumps using a 24-inch box
800-meter run
Morrison U.S. Army Spc. Scott Morrison, 23, died on Sept. 26, 2010, from injuries following a Sept. 25, 2010, IED attack on his vehicle in Afghanistan. Complete rounds of 50 reps, 40 reps, 30 reps, 20 reps, and 10 reps of the detailed exercises as fast as you can.
Wall-ball shots using a 20-pound ball
Box jumps using a 24-inch box
Kettlebell swings using a 1.5-pood kettlebell
Manion First Lt. Travis Manion, 26, was killed by sniper fire on April 29, 2007, while fighting in Iraq. Complete seven total rounds of the detailed exercises, for time.
400-meter run
29 reps, 135-pound back squats
Gator U.S. Army Spc. Christopher "Gator" Gathercole, 21, was killed by enemy fire on May 26, 2008, in Afghanistan. Complete eight total rounds of the exercises detailed, for time.
5 reps, 185-pound front squats
26 ring push-ups
Bradley U.S. Air Force Senior Airman Bradley R. Smith, 24, died on Jan. 3, 2010, by an IED in Afghanistan. Complete 10 total rounds of the detailed exercises, for time.
100-meter sprint
10 pull-ups
100-meter sprint
10 burpees
Rest 30 seconds
Meadows U.S. Marine Corps Capt. Joshua S. Meadows, 30, died due to enemy fire on Sept. 5, 2009, in Afghanistan. Complete the detailed exercises as fast as you can, for time.
20 muscle-ups
25 lowers from an inverted hang on the rings; move slowly, keeping your body and arms straight
30 ring handstand push-ups
25 ring rows
40 ring push-ups
Santiago U.S. Army Sgt. Anibal Santiago, 37, died on July 18, 2010, in Afghanistan. Complete seven total rounds of the exercises detailed, for time.
18 reps, 35-pound dumbbell hang squat cleans
18 pull-ups
10 reps, 135-pound power cleans
10 handstand push-ups
Carse U.S. Army Cpl. Nathan B. Carse, 32, was killed in Afghanistan, on Feb. 8, 2011, after insurgents attacked his unit with an IED. Begin each round with a 50-meter bear crawl, then complete rounds of 21 reps, 18 reps, 15 reps, 12 reps, 9 reps, 6 reps, and 3 reps of the detailed exercises as fast as you can, for time.
95-pound squat cleans
Double-unders
185-pound deadlifts
Box jumps using a 24-inch box
Bradshaw U.S. Army 1st Lt. Brian Bradshaw, 24, died in Afghanistan, on June 25, 2009, following the detonation of a roadside bomb near his vehicle.
Complete 10 total rounds of the exercises detailed, for time.
3 handstand push-ups
6 reps, 225-pound deadlifts
12 pull-ups
24 double-unders
White U.S. Army 1st Lt. Ashley White, 24, was killed on Oct. 22, 2011, in Afghanistan, after insurgents attacked her unit with an IED. Complete five total rounds of the exercises detailed, for time.
3 ascents, 15-foot rope climb
10 toes-to-bars
21 walking lunges using a 45-pound plate held overhead
400-meter run
Santora US Army Sgt. Jason A. Santora, was killed in Afghanistan, on April 23, 2010, from wounds incurred during a firefight with insurgents. Complete three total rounds of the exercises detailed.
1 minute, 155-pound squat cleans
1 minute, 20-foot shuttle sprints (20 feet forward and 20 feet backward is a single repetition)
1 minute, 245-pound deadlifts
1 minute, burpees
1 minute, 155-pound jerks
1-minute rest
Wood Australian Army Sgt. Brett Wood MG, 32, died on May 23, 2011, in Afghanistan, after he was attacked with an IED. Complete five total rounds of the exercises detailed, for time.
400-meter run
10 burpee box jumps using a 24-inch box
10 reps, 95-pound sumo deadlift high pulls
10 reps, 95-pound thrusters
Rest 1 minute
Hidalgo U.S. Army 1st Lt. Daren M. Hidalgo, 24, was killed on Feb. 20, 2011, in Afghanistan, from wounds sustained when his unit was attacked with an IED. Complete the detailed exercises for time. To make the workout harder, wear a 20-pound weighted vest.
2-mile run
2-minute rest
20 reps, 135-pound squat cleans
20 box jumps using a 24-inch box
20 walking lunges using a 45-pound plate held overhead
20 box jumps using a 24-inch box
20 reps, 135-pound squat cleans
2-minute rest
2-mile run
Ricky U.S. Army Sgt. William "Ricky" Rudd, 27, died on Oct. 5, 2008, from small arms fire sustained on combat patrol in Iraq. Complete as many rounds as possible (AMRAP) of the exercises detailed in a 20-minute time period.
10 pull-ups
5 reps, 75-pound dumbbell deadlifts
8 reps, 135-pound push presses
Dae Han U.S. Army Sgt. First Class Dae Han Park, 36, died on March 12, 2011, in Afghanistan, when enemy forces attacked his unit with an IED. Complete three total rounds of the exercises detailed, for time.
800-meter run with a 45-pound barbell
3 ascents, 15-foot rope climb
12 reps, 135-pound thrusters
Desforges U.S. Marine Corps Sgt. Joshua Desforges, 23, died on May 12, 2010, while supporting combat operations in Afghanistan. Complete five total rounds of the detailed exercises, for time.
12 reps, 225-pound deadlifts
20 pull-ups
12 reps, 135-pound clean and jerks
20 knees-to-elbows
Rahoi U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, was killed on Dec. 6, 2006, during a live-fire tactical training exercise near Bowling Green, Virginia. Complete as many rounds as possible (AMRAP) of the detailed exercises in a 12-minute time period.
12 box jumps using a 24-inch box
6 reps, 95-pound thrusters
6 bar-facing burpees
Zimmerman U.S. Marine Corps 1st Lt. James R. Zimmerman, 25, died on Nov. 2, 2010, during combat operations in Afghanistan. Complete as many rounds as possible (AMRAP) of the detailed exercises in a 25-minute time period.
11 chest-to-bar pull-ups
2 reps, 315-pound deadlifts
10 handstand push-ups
Klepto U.S. Air Force Maj. David "Klepto" L. Brodeur, 34, died on April 27, 2011, in Afghanistan, after sustaining gunshot wounds from an Afghan military trainee. Complete four total rounds of the exercises detailed, for time.
27 box jumps using a 24-inch box
20 burpees
11 reps, 145-pound squat cleans
Del U.S. Army 1st Lt. Dimitri Del Castillo, 24, died on June 25, 2011, in Afghanistan, after suffering wounds from enemy small-arms fire. Complete the exercises detailed, for time.
25 burpees
400-meter run with a 20-pound medicine ball
25 weighted pull-ups with a 20-pound dumbbell
400-meter run with a 20-pound medicine ball
25 handstand push-ups
400-meter run with a 20-pound medicine ball
25 chest-to-bar pull-ups
400-meter run with a 20-pound medicine ball
25 burpees
Pheezy U.S. Marine Corps Lance Cpl. Philip P. Clark, 19, was killed on May 18, 2010, while supporting combat operations in Afghanistan. Complete three total rounds of the detailed exercises, for time.
5 reps, 165-pound front squats
18 pull-ups
5 reps, 225-pound deadlifts
18 toes-to-bars
5 reps, 165-pound push jerks
18 hand-release push-ups
J.J. U.S. Marine Lance Cpl. Justin James "JJ" Wilson, 24, was killed on March 22, 2010, during combat operations in Afghanistan. Complete the exercises detailed, for time.
1 rep, 185-pound squat clean
10 parallette handstand push-ups
2 reps 185-pound squat cleans
9 parallette handstand push-ups
3 reps, 185-pound squat clean
8 parallette handstand push-ups
Continue this same pattern, adding to the number of repetitions for each squat clean set until you reach 10 total repetitions, and reducing the number of parallette handstand push-ups until you reach a single repetition.
Jag 28 U.S. Air Force Senior Airman Mark Forester, 29, died on Sept. 29, 2010, during combat operations in Afghanistan. Complete the exercises detailed as fast as you can, for time.
800-meter run
28 kettlebell swings using a 2-pood kettlebell
28 strict pull-ups
28 kettlebell clean and jerks using 2-poods each
28 strict pull-ups
800-meter run
Brian U.S. Navy SEAL Chief Petty Officer Brian R. Bill, 31, died on Aug. 6, 2011, from wounds suffered when his helicopter crashed in Afghanistan. Complete three total rounds of the exercises detailed, for time.
5 ascents, 15-foot rope climb
25 reps, 185-pound back squats
Nick U.S. Army Spc. Nicholas P. Steinbacher, 22, died on Dec. 10, 2006, when insurgents attacked his Humvee with an IED in Iraq. Complete 12 total rounds of the exercises detailed, for time.
10 reps, 4-pound dumbbell hang squat cleans
6 handstand push-ups on dumbbells
Strange U.S. Navy Cryptologist Technician Petty Officer 1st Class Michael J. Strange, 25, died on Aug. 6, 2011, when his helicopter crashed in Afghanistan. Complete eight total rounds of the exercises detailed, for time.
600-meter run
11 reps, 1.5-pood weighted pull-ups
11 walking lunges carrying 1.5-pood kettlebells
11 reps, 1.5-pood kettlebell thrusters
Tumilson U.S. Navy SEAL Petty Officer 1st Class Jon "JT" Thomas Tumilson, 35, died on Aug. 6, 2011, when his helicopter crashed in Afghanistan. Complete eight total rounds of the exercises detailed, for time.
200-meter run
11 reps, 60-pound dumbbell burpee deadlifts
Ship Canadian Forces Sgt. Prescott Shipway, 36, was killed on Sept. 7, 2008, by a roadside bomb in Afghanistan. Complete nine total rounds of the exercises detailed, for time.
7 reps, 185-pound squat cleans
8 burpee box jumps using a 35-inch box
Jared U.S. Army Master Sgt. Jared N. Van Aalst, 34, died Aug. 4, 2010, in Afghanistan while his unit was conducting combat operations. Complete four total rounds of the exercises detailed, for time.
800-meter run
40 pull-ups
70 push-ups
Tully U.S. Army Sgt. 1st Class Michael J. Tully, 33, was killed on Aug. 23, 2007, in Iraq after sustaining wounds from an IED. Complete four total rounds of the exercises detailed, for time.
200-meter swim
23 reps, 40-pound dumbbell squat cleans
Holleyman U.S. Army Staff Sgt. Aaron N. Holleyman, 27, was killed on Aug. 30, 2004, when his military vehicle hit an IED in Iraq. Complete 30 total rounds of the exercises detailed, for time.
5 wall-ball shots using a 20-pound ball
3 handstand push-ups
1 rep, 225-pound power clean
Adrian U.S. Army Sgt. 1st Class Adrian Elizalde, 30, died on Aug. 23, 2007, in Iraq, of wounds sustained from an IED. Complete seven total rounds of the exercises detailed, for time.
3 forward rolls
5 wall climbs
7 toes-to-bars
9 box jumps using a 30-inch box
Glen Former U.S. Navy SEAL Glen Doherty, 42, was killed in an attack on a U.S. consulate on Sept. 11, 2012. Complete the exercises detailed, for time.
30 reps, 135-pound clean and jerks
1-mile run
10 ascents, 15-foot rope climbs
1-mile run
100 burpees
Tom U.S. Army 1st Lt. Thomas M. Martin, 27, died on Oct. 14, 2007, in Iraq, when insurgents attacked his unit with small-arms fire. Complete as many rounds as possible (AMRAP) of the exercises detailed in a 25-minute time period.
7 muscle-ups
11 reps, 155-pound thrusters
14 toes-to-bars
Ralph British Army 2nd Lt. Ralph Johnson, 24, was killed on Aug. 1, 2006, in Afghanistan, when his vehicle was attacked with an IED. Complete four total rounds of the exercises detailed, for time.
8 reps, 250-pound deadlifts
16 burpees
3 ascents, 15-foot rope climbs
600-meter run
Clovis U.S. Army 2nd Lt. Clovis T. Ray, 34, died on March 15, 2012, in Afghanistan when his unit was attacked with an IED. Complete the exercises detailed, for time. You can split up the run and burpee pull-ups however you need to in order to finish the full workout.
10-mile run
150 burpee pull-ups
Weston U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, died on Oct. 29, 2009, when his helicopter crashed in Afghanistan. Complete five total rounds of the exercises detailed, for time.
1,000-meter row
200-meter farmers carry using 45-pound dumbbells
50-meter, 45-pound dumbbell waiters walk, right arm
50-meter, 45-pound dumbbell waiters walk, left arm
Loredo U.S. Army Staff Sgt. Edwardo Loredo, 34, was killed on June 24, 2010, in Afghanistan when insurgents attacked his unit with an IED. Complete six total rounds of the exercises detailed, for time.
24 squats
24 push-ups
24 walking lunge steps
400-meter run
Sean U.S. Army Staff Sgt. Sean M. Flannery, 29, died on Nov. 22, 2010, in Afghanistan, when his unit was attacked with an IED. Complete 10 total rounds of the exercises detailed, for time.
11 chest-to-bar push-ups
22 reps, 75-pound front squats
Hortman U.S. Army Capt. John D. Hortman, 30, was killed on Aug. 8, 2011, in a helicopter accident during military training. Complete as many rounds as possible (AMRAP) of the exercises detailed in a 45-minute time period.
800-meter run
80 squats
8 muscle-ups
Hamilton U.S. Army Spc. Adam Hamilton, 22, died on May 28, 2011, in Afghanistan when enemy forces attacked his unit with an IED. Complete three total rounds of the exercises detailed, for time.
1,000-meter row
50 push-ups
1,000-meter run
50 pull-ups
Zeus U.S. Army Spc. David E. Hickman, 23, died on Nov. 14, 2011, in Iraq from wounds suffered after an IED exploded near his vehicle. Complete three total rounds of the exercises detailed, for time.
30 wall-ball shots using a 20-pound ball
30 reps, 75-pound sumo deadlift high-pulls
30 box jumps using a 20-inch box
30 reps, 75-pound push presses
30-calories row
30 push-ups
10 reps, bodyweight back squats
Barraza U.S. Army Staff Sgt. Ricardo Barraza, 24, died on March 18, 2006, in Iraq when he took small-arms fire from enemy forces.
Complete as many rounds as possible (AMRAP) of the exercises detailed in an 18-minute time period.

200-meter run
9 reps, 275-pound deadlifts
6 burpee bar muscle-ups
Cameron U.S. Coast Guard Lt. Junior Grade Thomas Cameron, 24, died on Feb. 28, 2012, when his helicopter crashed in the Gulf of Mexico during a training mission. Complete the exercises detailed, for time.
50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps using a 24-inch box
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s," using a 20-pound ball
50 sit-ups
5 ascents, 15-foot rope climbs
Jorge U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, died on Feb. 28, 2012, when his helicopter crashed in the Gulf of Mexico during a training mission. Complete the exercises detailed as fast as possible, for time.
30 GHD sit-ups
15 reps, 155-pound squat cleans
24 GHD sit-ups
12 reps, 155-pound squat cleans
18 GHD sit-ups
9 reps, 155-pound squat cleans
12 GHD sit-ups
6 reps, 155-pound squat cleans
6 GHD sit-ups
3 reps, 155-pound squat cleans
Brehm U.S. Army Sgt. Dale G. Brehm, 23, was killed on March 18, 2006, when he was hit by small-arms fire during combat operations in Iraq. Complete the exercises detailed as fast as you can, for time.
10 ascents, 15-foot rope climbs
20 reps, 225-pound back squats
30 handstand push-ups
40-calorie row
Omar U.S. Army 1st Lt. Omar Vazquez, 25, died of wounds suffered April 22, 2011, when insurgents in Iraq, attacked his unit with an IED. Complete the exercises detailed as fast as you can, for time.
10 reps, 95-pound thrusters
15 bar-facing burpees
20 reps, 95-pound thrusters
25 bar-facing burpees
30 reps, 95-pound thrusters
25 bar-facing burpees
Gallant U.S. Navy Petty Officer 2nd Class Taylor Gallant, 22, died on Jan. 26, 2012, during diving operations off the shores of North Carolina. Complete the exercises detailed as fast as you can, for time.
1-mile run with a 20-pound medicine ball
50 burpee pull-ups
800-meter run with a 20-pound medicine ball
30 burpee pull-ups
400-meter run with a 20-pound medicine ball
15 burpee pull-ups
Bruck U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, was killed on April 24, 2004, off the coast of Iraq after an intercepted boat exploded.
Complete four total rounds of the exercises detailed, for time.

400-meter run
24 reps, 185-pound back squats
24 reps, 135-pound jerks
Smykowski U.S. Marine Corps Sgt. Mark T. Smykowski, 23, was killed on June 6, 2006, during combat operations in Iraq. Complete the exercises detailed as fast as you can, for time. If you have a 30-pound weighted vest, wear it to make the workout harder.
6,000-meter run
60 burpee pull-ups
Falkel U.S. Army Staff Sgt. Chris Falkel, 22, was killed on Aug. 8, 2005, by small-arms fire in Afghanistan.
Complete as many rounds as possible (AMRAP) of the exercises detailed in a 25-minute time period.

8 handstand push-ups
8 box jumps using a 30-inch box
1 ascent, 15-foot rope climb
Donny U.S. Army Spc. Donald L. Nichols, 21, was killed April 13, 2011, in Afghanistan after insurgents attacked his unit with an IED. Complete rounds of 21 reps, 15 reps, 9 reps, 9 reps, 15 reps, and 21-reps of the detailed exercises as fast as you can, for time.
225-pound deadlifts
Burpees
Dobogai U.S. Army Capt. Derek A. Dobogai, 26, died on Aug. 22, 2007, in Iraq when his unit's helicopter crashed.
Complete seven total rounds of the exercises detailed, for time.

8 muscle-ups
22-yard farmers carry with 50-pound dumbbells
Roney Police Service of Northern Ireland Constable Ronan Kerr, 25, was killed on April 2, 2011, by a car bomb.
Complete four total rounds of the exercises detailed, for time.

200-meter run
11 reps, 135-pound thrusters
200-meter run
11 reps, 135-pound push press
200-meter run
11 reps, 135-pound bench press
Don U.S. Marine Cpl. Donald M. Marler, 22, died on June 6, 2010, during combat operations in Afghanistan. Complete the detailed exercises as fast as you can, for time.
66 reps, 110-pound deadlifts
66 box jumps using a 24-inch box
66 reps, 1.5-pood kettlebell swings
66 knees-to-elbows
66 sit-ups
66 reps, 55-pound thrusters
66 wall-ball shots using a 20-pound ball
66 burpees
66 double-unders
Dragon U.S. Army Capt. Nicholas Rozanski, 36, died on April 4, 2012, after sustaining injuries during an attack in Afghanistan. Complete the exercises detailed for load (during the 4-rep max exercises), and time (during the runs).
5,000-meter run
4 minutes to find 4-rep max deadlift
5,000-meter run
4 minutes to find 4-rep max push jerk
Walsh U.S. Army 1st Lt. Jonathan P. Walsh, 28, died on April 22, 2012, in Afghanistan, when his unit was attacked with an IED.
Complete four total rounds of the exercises detailed, for time.

22 burpee pull-ups
22 reps, 185-pound back squats
200-meter run holding a 45-pound plate overhead
Lee U.S. Army Staff Sgt. Dick Alson Lee Jr., 31, died on April 26, 2012, after sustaining injuries when his vehicle encountered an IED in Afghanistan.
Complete five total rounds of the exercises detailed, for time.

400-meter run
1 rep, 345-pound deadlift
3 reps, 185-pound squat cleans
5 reps, 185-pound push jerks
3 muscle-ups
1 ascent, 15-foot rope climb
Willy U.S. Marine Corps Sgt. Wade D. Wilson, 22, was killed on May 11, 2012, during combat operations in Afghanistan.
Complete three total rounds of the exercises detailed, for time.

800-meter run
5 reps, 225-pound front squats
200-meter run
11 chest-to-bar pull-ups
400-meter run
12 reps, 2-pood kettlebell swings
Coffey Complete the exercises detailed as fast as you can, for time.
800-meter run
50 reps, 135-pound back squats
50 reps, 135-pound bench press
800-meter run
35 reps, 135-pound back squats
35 reps, 135-pound bench press
800-meter run
20 reps, 135-pound back squats
20 reps, 135-pound bench press
800-meter run
1 muscle-up
DG U.S. Air Force Maj. Walter David Gray, 38, died on Aug. 8, 2012, from injuries suffered during a suicide-bomb attack in Afghanistan.
Complete as many rounds as possible (AMRAP) of the exercises detailed in a 10-minute time period.

8 toes-to-bars
8 reps, 35-pound dumbbell thrusters
12 steps, 35-pound dumbbell walking lunges
TK U.S. Army Major Thomas E. Kennedy, 35, died on Aug. 8, 2012, from wounds suffered during a suicide bomb attack in Afghanistan.
Complete as many rounds as possible (AMRAP) of the exercises detailed in a 20-minute time period.

8 strict pull-ups
8 box jumps using a 36-inch box
12 reps, 2-pood kettlebell swings
Justin U.S. Marine Corps Sgt. Justin M. Hansen, 26, was killed July 24, 2012, in Afghanistan during combat operations. Complete rounds of 30 reps, 20 reps, and 10 reps of the exercises detailed, for time.
Bodyweight back squats
bodyweight bench presses
Strict pull-ups
Nukes U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, died Aug. 10, 2012, in Afghanistan, due to gunshot wounds from an Afghani policeman. During each timed interval, perform your run for time, then complete the maximum number of reps possible for the movement in the remaining time.
In 8 minutes, complete a one-mile run followed by 315-pound deadlifts for max reps
In 10 minutes, complete a one-mile run followed by 225-pound power cleans for max reps
In 12 minutes, complete a one-mile run followed by 135-pound overhead squats for max reps
Zembiec U.S. Marine Corps Maj. Douglas A. Zembiec, 34, was killed during a firefight on May 11, 2007, in Iraq.
Complete five total rounds of the exercises detailed, for time. During the burpee pull-ups, do a strict push-up at the bottom of the movement, then jump to a bar that's 12-inches above your standing reach to perform a strict pull-up.

11 reps, 185-pound back squats
7 strict burpee pull-ups
400-meter run
Alexander Staff Sgt. Alexander G. Povilaitis, 47, was killed on May 31, 2012, when enemy forces attacked his vehicle with an IED in Afghanistan.
Complete five total rounds of the exercises detailed, for time.

31 reps, 135-pound back squats
12 reps, 185-pound power cleans
Bell Air Force Senior Airman Bryan R. Bell, 23, died Jan. 5, 2012, in Afghanistan when his vehicle struck an IED.
Complete three total rounds of the exercises detailed, for time.

21 reps, 185-pound deadlift
15 pull-ups
9 reps, 185-pound front squats
JBo U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, died Sept. 1, 2012, in Afghanistan from wounds suffered due to enemy small-arms fire.
Complete as many rounds as possible (AMRAP) of the exercises detailed in a 28-minute time period.

9 reps, 115-pound overhead squats
1 ascent, 15-foot legless rope climbs beginning from a seated position
12 reps, 115-pound bench presses
Kevin Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, was killed Nov. 24, 2012, in Afghanistan during combat operations.
Complete three total rounds of the exercises detailed, for time.

32 reps, 185-pound deadlifts
32 hanging hip touches, alternating arms
800-meter running farmers carry using 15-pound dumbbells
Rocket U.S. Army Sgt. 1st Class Aaron "Rocket" Henderson, 33, died Oct. 2, 2012, of wounds suffered from an IED that exploded in Afghanistan.
Complete as many rounds as possible (AMRAP) of the exercises detailed in a 30-minute time period.

50-yard swim
10 push-ups
15 squats
Riley Army Sgt. 1st Class Riley G. Stephens, 39, died Sept. 28, 2012, after sustaining wounds from small-arms fire in Afghanistan.
Complete the exercises detailed as fast as you can, for time. If you have a weighted vest, wear it to make the workout harder.

1.5-mile run
150 burpees
1.5-mile run
Feeks Complete the exercises detailed as fast as you can, for time. For all of the squat clean thrusters, use 65-pound dumbbells.
2x100-meter shuttle sprint
2 squat clean thrusters
4x100-meter shuttle sprint
4 squat clean thrusters
6x100-meter shuttle sprint
6 squat clean thrusters
8x100-meter shuttle sprint
8 squat clean thrusters
10x100-meter shuttle sprint
10 squat clean thrusters
12x100-meter shuttle sprint
12 squat clean thrusters
14x100-meter shuttle sprint
14 squat clean thrusters
16x100-meter shuttle sprint
16 squat clean thrusters
Ned Special Agent Nathan "Ned" Schuldheiss, 27, died Nov. 1, 2007, in Iraq after sustaining wounds from an IED that struck his vehicle.
Complete seven total rounds of the exercises detailed, for time.

11 body-weight squats
1,000-meter row
Sham Air Force Staff Sgt. David "Sham" Wieger, 28, died Nov. 1, 2007, after sustaining wounds from an IED that struck his vehicle in Iraq.
Complete seven total rounds of the exercises detailed, for time.

11 body-weight deadlifts
100-meter sprint
Ozzy U.S. Air Force Master Sgt. Thomas "Ozzy" Crowell, 36, died Nov. 1, 2007, from wounds sustained after an IED struck his vehicle in Iraq.
Complete seven total rounds of the exercises detailed, for time.

11 deficit handstand push-ups
1,000-meter run
Jenny U.S. Army Capt. Jennifer M. Moreno died Oct. 6, 2013, in Afghanistan, after attacked by an IED.
Complete as many rounds as possible (AMRAP) of the exercises detailed in a 20-minute time period.

20 reps, 45-pound overhead squats
20 reps, 45-pound back squats
400-meter run
Spehar U.S. Navy SEAL Petty Officer 2nd Class Nicholas Spehar died Aug. 6, 2011, in Afghanistan, after suffering wounds when his helicopter was shot down. Complete the exercises detailed as fast as you can, for time.
100 reps, 135-pound thrusters
100 chest-to-bar pull-ups
6-mile run
Marine Staff Sgt. Leon H. Lucas Jr., 32, died Aug. 1, 2011, in Afghanistan, after sustaining injuries during a grenade attack. of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. Complete the exercises detailed as fast as you can, for time.
400-meter run
15 reps, 155-pound clean and jerk
400-meter run
30 toes-to-bars
400-meter run
45 wall-ball shots using a 20-pound ball
400-meter run
45-reps, 1.5-pound kettlebell swings
400-meter run
30 ring dips
400-meter run
15 steps, 155-pound weighted lunges
400-meter run
Robbie U.S. Army Staff Sergeant Robert J. Miller, 24, died Jan. 25, 2008, in Afghanistan, after sustaining wounds from small-arms fire. Miller was awarded the Medal of Honor posthumously for his heroic actions in combat.
Complete as many rounds as possible (AMRAP) of the exercises detailed in a 25-minute time period.

8 freestanding handstand push-ups
1 ascent, 15-foot L-sit rope climb
Shawn U.S. Army Captain Shawn G. Hogan, 28, was killed during a training exercise in Kentucky. Complete the exercises detailed as fast as you can for both time and the number of intervals completed.
Run five miles
Every five minutes, stop and perform 50 squats and 50 pushups before starting the next five-minute interval
Foo Port St. Lucie County Sheriff's Office Sgt. Gary "Foo" Morales, 35, was killed on Feb. 28, 2013, from a gunshot wound during a traffic stop. First, perform the 13-rep bench press, then complete as many rounds as possible (AMRAP) of the remaining exercises detailed in a 20-minute time period.
13 reps, 170-pound bench press
7 chest-to-bar pull-ups
77 double-unders
2 reps, 170-pound squat clean thrusters
28 sit-ups
Bowen Asheville Fire Department Captain Jeffrey Bowen, 37, was killed while fighting a four-alarm fire in a medical building.
Complete three total rounds of the exercises detailed, for time.

800-meter run
7 reps, 275-pound deadlifts
10 burpee pull-ups
14 reps (7 per arm), 53-pound single-arm kettlebell thrusters
20 box jumps using a 24-inch box
Gaza Air Force Capt. Lucas “Gaza” Gruenther, 32, died on January 28, 2013, when his F-16 went down off the coast of Italy during bad weather.
Complete five total rounds of the exercises detailed, for time.

35 kettlebell swings using a 1.5-pood kettlebell
30 push-ups
25 pull-ups
20 box jumps using a 30-inch box
1-mile run
Crain Riverside Police Department Officer Michael "Freight" Crain, was killed on Feb. 7, 2013, due to gunshot wounds while on patrol.
Complete two total rounds of the exercises detailed, for time.

34 push-ups
50-yard sprint
34 reps, 135-pound deadlifts
50-yard sprint
34 box jumps using a 24-inch box
50-yard sprint
34 reps, 95-pound clean and jerks
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots using a 20-pound ball
50-yard sprint
34 pull-ups
50-yard sprint
Capoot Vallejo Police Department Officer James Lowell Capoot, 45, died in the line of duty on Nov. 17, 2011, while chasing after an armed man. Complete the exercises detailed as fast as you can, for time.
100 push-ups
800-meter run
75 push-ups
1,200-meter run
50 push-ups
1,600-meter run
25 push-ups
2,000-meter run
Hall U.S. Air Force Capt. Ryan P. Hall, 30, died Feb. 18, 2012, in Africa when his U-28 aircraft crashed. There were four fatalities.
Complete five total rounds of the exercises detailed, for time.

3 reps, 225-pound cleans
200-meter sprint
20 kettlebell snatches (10 reps per arm) using a 1.5 pood kettlebell
2-minute rest
Servais U.S. Air Force Senior Airman Adam Servais, 23, died in Afghanistan on August 19, 2006, when his vehicle received hostile fire. Complete the detailed exercises as fast as you can, for time.
1.5-mile run
8 rounds of 19 pull-ups, 19 push-ups, 19 burpees
400-meter sandbag carry
1-mile farmers carry with 45-pound dumbbells
PK U.S. Army Capt. Andrew Pedersen-Keel, 28, was fatally injured on March 11, 2013 due to small-arms fire from an Afghan security forces member.
Complete five total rounds of the exercises detailed, for time.

10 reps, 225-pound back squats
10 reps, 275-pound deadlifts
400-meter sprint
2-minute rest
Marco U.S. Marine Cpl. Marc T. Ryan, 25, was killed Nov. 15, 2004, from a roadside bomb in Iraq.
Complete three total rounds of the exercises detailed, for time.

21 pull-ups
15 handstand push-ups
9 reps, 135-pound thrusters
Rene Danish Army Sgt. René Brink Jakobsen, 29, was killed Jan. 3, 2013, after being hit by an IED while on foot patrol with his unit in Afghanistan.
Complete seven total rounds of the exercises detailed, for time. If you have a 20-pound weighted vest, wear it to make the workout more challenging.

400-meter run
21 walking lunges
15 pull-ups
9 burpees
Pike U.S. Navy Chief Petty Officer Christian Michael Pike, 31, died March 12, 2013, after sustaining combat-related injuries days earlier during stability operations in Afghanistan. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor.
Complete five total rounds of the exercises detailed, for time.

20 reps, 75-pound thrusters
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl
Kutschbach U.S. Army Staff Sgt. Patrick Kutschbach, 25, died Nov. 10, 2007, from injuries sustained during a rocket-propelled grenade and small-arms fire attack in Afghanistan.
Complete seven total rounds of the exercises detailed, for time.

11 reps, 185-pound back squats
10 reps, 135-pound jerks
Jennifer Guelph Police Service Canadian 1st Class Constable Jennifer Kovach, 26, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while responding to a call.
Complete as many rounds as possible (AMRAP) of the exercises detailed in a 26-minute time period.

10 pull-ups
15 kettlebell swings using a 1.5-pood kettlebell
20 box jumps using a 24-inch box
Horton U.S. Army Spc. Christopher D. Horton, 26, died from small-arms fire on Sept. 9, 2011, in Afghanistan,
Complete nine total rounds of the exercises detailed, for time. Pair up with a partner and share the work however you decide, with only one person completing reps at a time. If you don't have a partner, do 5 reps of each exercise per round and use a heavy sandbag in place of the buddy carry.

9 bar muscle-ups
11 reps, 155-pound clean and jerks
50-yard buddy carry
Scooter Hayward Police Department Sgt. Scott Lunger, 48, died of a gunshot wound incurred during a traffic stop on July 22, 2015.
This is a partner workout. Set a timer for 35-minutes, and complete as many rounds as possible (AMRAP) of the exercises detailed in a 30-minute time period, then take the final five minutes to find a 1-rep-max partner deadlift. During the AMRAP, switch off which partner does reps each round. If you don't have a partner, rest 60 seconds between rounds and find a regular 1-rep-max deadlift.

AMRAP 30 double-unders, 15 pull-ups, 15 push-ups, 100-meter sprint
Take 5 minutes to find 1-rep-max partner deadlift
Matt 16 U.S. Army Chief Warrant Officer Matt Ruffner, 34, died April 9, 2013, in Afghanistan, after his helicopter crashed. Complete the exercises detailed for three total rounds as fast as you can, for time. In the final round, don't perform the 800-meter run.
16 reps, 275-pound deadlifts
16 reps, 185-pound hang power cleans
16 reps, 135-pound push presses
800-meter run
T.U.P. U.S. Army Staff Sgt. Michael H. Simpson, 30, died May 1, 2013, after sustaining injuries from an IED on April 27, 2013, in Afghanistan. Complete rounds of 15 reps, 12 reps, 9 reps, 6 reps, and 3 reps of the exercises detailed, for time.
135-pound power cleans
Pull-ups
135-pound front squats
Pull-ups
Harper Phoenix Firefighter Brad Harper, 23, died while on the scene of a two-alarm fire on May 19, 2013.
Complete as many rounds as possible (AMRAP) of the exercises detailed in a 23-minute time period.

9 chest-to-bar pull-ups
15 reps, 135-pound power cleans
21 squats
400-meter run with a 45-pound plate
Sisson U.S. Army 2nd Lt. Justin Sisson, 23, died June 3, 2013, from wounds caused by a suicide bomber in Afghanistan.
Complete as many rounds as possible (AMRAP) of the exercises detailed in a 20-minute time period. If you have a 20-pound weighted vest, wear it to make the workout harder.

1 ascent, 15-foot rope climb
5 burpees
200-meter run
Terry Drug Enforcement Administration Special Agent James “Terry” Watson, 43, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Complete the exercises detailed, as fast as you can, for time.
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run
Big Sexy Hood County Sheriff's Office Sgt. Lance "Big Sexy" McLean, 38, died on June 29, 2013, from gunfire sustained in the line of duty.
Complete five total rounds of the exercises detailed, for time.

6 reps, 315-pound deadlifts
6 burpees
5 reps, 225-pound cleans
5 chest-to-bar pull-ups
4 reps, 155-pound thrusters
4 muscle-ups
Woehlke Western Wayne Fire Authority Firefighter Brian Woehlke, 29, died at the scene of a fire in Michigan, on May 8, 2013.
Complete three rounds of the exercises detailed. Perform each round as fast as you can, for time.

4 reps, 185-pound jerks
5 reps, 185-pound front squats
6 reps, 185-pound power cleans
40 pull-ups
50 push-ups
60 sit-ups
3-minutes rest between rounds
Maupin U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, disappeared on April 9, 2004, when insurgents attacked his convoy in Iraq with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008.
Complete four total rounds of the exercises detailed, for time.

800-meter run
49 push-ups
49 sit-ups
49 squats
Hildy Complete the detailed exercises as fast as you can, for time. If you have a 20-pound weighted vest, wear it to make the workout harder.
100-calorie row
75 reps, 45-pound barbell thrusters
50 pull-ups
75 wall-ball shots using a 20-pound ball
100-calorie row
T.J. United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, died May 2, 2016, from a gunshot wound sustained when he trying to disarm a gunman at a Walgreens. Antell was the owner of CrossFit Abattoir. Complete the detailed exercises as fast as you can, for time. Continue performing all three exercises until you've completed a total of 100 thrusters.
10 reps, 185-pound bench presses
10 strict pull-ups
Max set, 135-pound thrusters
Monti Sgt. 1st Class Jared C. Monti, 30, was killed on June 21, 2006, during combat operations in Afghanistan. He was awarded the Medal of Honor on Sept. 17, 2009.
Complete five total rounds of the exercises detailed, for time.

50 step-ups with a 45-pound barbell using a 20-inch box
15 reps, 135-pound cleans
50 step-up- with a 45-pound barbell using a 20-inch box
10 reps, 135-pound snatches
DVB Las Vegas Metropolitan Police Department Officer David Vanbuskirk, 36, was killed on July 23, 2013, when he fell during a nighttime aerial rescue in Las Vegas. Complete the exercises detailed as fast as you can, for time.
1-mile run with a 20-pound medicine ball
8 rounds of 10 wall-ball shots, 1 rope ascent, and an 800-meter run with a 20-pound medicine ball
4 rounds of 10 wall-ball shots, 1 rope ascent, and a 400-meter run with a 20-pound medicine ball
4 rounds of 10 wall-ball shots and 1 rope ascent
Nickman U.S. Army Spc. Nicholas B. Burley, 22, died July 30, 2013, in Afghanistan from indirect fire. Complete the detailed exercises as fast as you can, for time. You'll need a 55-pound and a 35-pound dumbbell.
200-meter farmers carry with both dumbbells
10 reps, 25-pound weighted pull-ups
20 reps (alternating arms), 55-pound dumbbell snatches
Marston Navy SEAL 1st Class William Blake Marston, 31, died Jan. 10, 2015, in DeLand, Florida, during military parachute training.
Complete as many rounds as possible (AMRAP) of the exercises detailed in a 20-minute time period.

1 rep, 405-pound deadlift
10 toes-to-bars
15 bar-facing burpees
Artie Nassau County Police Department Police Officer Arthur “Artie” Lopez, 29, was killed in the line of duty on Oct. 23, 2012.
Complete as many rounds as possible (AMRAP) of the exercises detailed in a 20-minute time period.

5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 reps, 95-pound thrusters
Hollywood Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, was killed on Nov. 23, 2006, in Basra, Iraq. Complete the detailed exercises, as fast as you can, for time.
2-kilometer run
22 wall-ball shots using a 30-pound ball
22 muscle-ups
22 wall-ball shots using a 30-pound ball
22 reps, 185-pound power cleans
22 wall-ball shots using a 30-pound ball
2-kilometer run
Manuel Italian Army Capt. Manuel Fiorito, 27, died on May 5, 2006, after a roadside bomb detonated near his vehicle in Afghanistan.
Complete five total rounds of the exercises detailed, for max reps. Wear a weighted vest during this workout to make it harder. After completing your 400-meter run on each round, rest for the remaining time before starting your next round.

3 minutes of rope climb ascents
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters
Tiff United States Army Capt. Benjamin David Tiffner, 31, was killed Nov. 7, 2007, after his vehicle was struck by an IED in Iraq.
Set a timer for 25 minutes. Complete the 1.5-mile run, then perform as many rounds as possible (AMRAP) of the remaining exercises until your time runs out. Use 155-pounds for the hang squat cleans and push presses.

1.5-mile run
AMRAP 11 chest-to-bar pull-ups, 7 hang squat cleans, 7 push presses
Paul Pena Army Captain Paul Pena, 27, died on Jan. 19, 2010, from wounds sustained from an IED attack.
Complete seven total rounds, each round for time.

100-meter sprint
19 kettlebell swings using a 2-pood kettlebell
10 burpee box jumps using a 24-inch box
3-minutes rest
Yeti Mark Thomas Urban, 40, a member of the Bureau of Land Management Great Basin Smokejumpers, was killed on Sept. 27, 2013, during a parachute jump. Complete the detailed exercises as fast as you can, for time.
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups

Scaling Hero WODs

As noted above, most people will find that hero WODs aren't easy. While the idea is to push yourself, don't overdo it. It's perfectly acceptable to scale the exercises and weights as needed to complete each routine. Because scaling should be done on an individual basis based on each CrossFit athlete's strengths and weaknesses, it's important to talk to your local CrossFit coach to get tips on how best to scale the hero WODs to suit your needs.

Origin of These Hero Workouts 

Of course, there aren't CrossFit workouts named for every single person who has lost their lives in the line of duty. People who are immortalized with these workouts fit certain criteria established by CrossFit. The requirements and guidelines they use for selecting heroes to honor and creating official hero WODs include the following: 

  1. The hero must be killed in the line of duty.
  2. The hero must be a CrossFitter.
  3. Colleagues of the fallen hero must request the memorial workout.
  4. The family of the hero must give their blessing for creating the memorial WOD.
  5. A high-resolution photo of the hero must be provided to CrossFit to include on the website.
  6. Basic information regarding the hero's life, death, and family need to be shared, including the date of the hero's death, the hero's rank and nickname (if applicable), the names of the hero's surviving family members, and the hero's favorite CrossFit workout or exercises.

If you'd like to submit a request to CrossFit for someone who has lost their life serving their country, you can send an email to customerservice@crossfit.com. Be sure to provide all the information required.

A Word From Verywell

Because hero WODs are known as being particularly challenging CrossFit workouts, it's usually unwise to go overboard and try to complete several of them each week. Instead, try tackling one per month or every other week to start, and work up from there.

In addition to helping you avoid injury, a slower approach also gives you a little extra time to learn about the hero whose workout you're planning to complete. While not every fallen soldier, police officer, or firefighter has a large online presence, it doesn't hurt to Google the individual to see if you can learn more about their sacrifice. That's what these hero WODs are really all about, after all. 

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