If you have walked into a CrossFit gym and seen “Hero WOD” written on the whiteboard, you might have wondered what that means and whether it applies to you. Here is what you need to know before your first one.
What a Hero WOD Actually Is
Hero WODs are workouts created to honor the life of a fallen soldier or first responder. They are typically longer or harder than other daily workouts, and they often feature movements that were favored by the person they are named after. We do them in memory of those who sacrificed for us.
That context matters. It changes how you approach the workout, and it changes how the room feels when you are in the middle of it.
Where Hero Workouts in CrossFit Come From
The most well-known example is Murph, written in honor of Lt. Michael Murphy. During his own training, he called this workout “Body Armor.” So every year on Memorial Day weekend, CrossFit gyms around the country do it to remember him. When you are tired and want to stop in the middle of that abnormally difficult hour, his sacrifice is what keeps people moving.
That is the origin of most Hero workouts. Someone who knew the person, or who was inspired by their story, put together a workout and named it after them. Over time, those workouts became part of CrossFit culture.
Why We Don’t Program Them on a Regular Basis
Hero WODs are special, so we program them occasionally rather than regularly. Because they are more challenging than a typical daily workout, doing them too often would defeat the purpose. They tend to align with holidays like Independence Day, Veterans Day, or Memorial Day. Sometimes, if one of our members knew a soldier or first responder who inspired one of these workouts, we will schedule it to align with the date of their sacrifice.
The spacing is intentional. When a Hero WOD shows up on the schedule, it means something.
What the Workout Itself Usually Looks Like
Hero workouts cover a wide variety of movements, but common ones include running, push-ups, pull-ups, and deadlifts. They are also typically longer than a standard workout, with many lasting 20 minutes or longer.
A good example is Badger: 3 rounds of 30 squat cleans, 30 pull-ups, and an 800-meter run. For many athletes, that takes upwards of 30 minutes. There are a few shorter exceptions, like Randy or DT, but most Hero WODs are designed to take a real effort to finish.
Scaling a Hero WOD: What That Means and Why It Is Normal
Because of the especially difficult nature of these workouts, most participants will scale the loads, distances, or movements to match their fitness level. When we recently completed Murph at our gym, most members lessened it to half the repetitions, and several also modified the pull-ups and push-ups to versions they could confidently perform.
What matters more than doing the official version of the workout is remembering the person and honoring their legacy through your effort. Nobody is keeping score on whether you did it as written. The point is that you showed up and gave what you had.
What to Expect the First Time Your Class Does One
At the beginning of class, your coach will remind everyone of the true purpose behind the workout. The focus shifts from performance to effort, and from personal goals to something bigger. It is still a good training session, and the environment is still positive, but there is an undertone of inspiration and remembrance that you do not get on a regular Tuesday.
Come ready to work hard, expect to be moved a little, and do not worry about where you finish relative to anyone else in the room.
How CrossFit Donelson Approaches Hero Workouts As a Community
Everyone should come in on Hero workout day, regardless of where you are in your fitness. Whether you are just getting back into a routine or you have been training for years, this is a chance for CrossFit Donelson to come together and celebrate the simple ability to use our bodies freely.
The next time we program a Hero WOD, whether that is on July 4th or another date on the calendar, make sure to participate and give your best effort “for those who can’t.”
