Blog Search


By: 0

I hope everyone is having/has had a great day off from the gym celebrating our Independence Day.  Now that you’re rested, time to get back in the gym and get to work!

Everyone at the gym is well versed in the “girl” workouts which we benchmark each Monday.  But there is another type of workout recognized by CrossFit boxes across the world that you may or may not be familiar with, these are called “Hero WODs”.  Hero WODs are known to be some of the most grueling WODs in the CrossFit community.  Often these WODs are long in duration while containing both heavy weights and difficult moves.  But the most moving thing about Hero WODs isn’t the task at hand, but the story behind them.  Hero WODs are each named after a U.S soldier, law enforcement officer, or firefighter, often a CrossFitter, who has fallen in the line of duty.  The WOD is completed in honor of the fallen.  A classic Hero WOD that you may have heard muttered around the gym is called “Murph”.  Murph is completed in honor of Lt. Michael Murphy, a fallen Marine who passed while attempting to save his team in Afghanistan.  Murph consists of a 1 mile run, followed by 100 pull ups, 200 push ups, 300 air squats, and another 1 mile run.  To complete it as Rx’d you must wear a 20lb weight vest.  A complete list of the Hero WODs can be found here.

Tuesday we will honor one of these heros with a WOD called Mr. Joshua:

5 Rounds:

400m Run

30 Situps (GHD Rx)

15 Deadlifts (250/165 Rx)

Joshua Harris
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.


Comments: 0

Write a Reply or Comment

Your email address will not be published. Required fields are marked *