Crossfit Hero Workouts

Crossfit periodically prescribes workouts that are named in honour of soldiers, firefighters or police officers who have died in the line of duty.  Hero workouts are designed to be particularly difficult; by performing these workouts, all athletes honour the memory of the fallen hero.  This is by no means an exhaustive list, but it includes some of the better-known hero workouts.  All workouts are performed for time unless otherwise indicated.

Badger: (In honor of Navy Chief Petty Officer Mark Carter, who was killed in Iraq on December 11th, 2007) : 3 rounds of 30 squat cleans at 95lbs, 30 pull-ups and an 800 meter run

Blake: (In honor of Navy Chief Cryptologic Technician David Blake Mclendon, who was killed in Afghanistan on September 1st, 2010) : 4 rounds of 100-foot walking lunge steps with a 45lb plate held overhead, 30 box jumps (24 inches), 20 wall ball shots (with a 20lb wall ball) and 10 handstand push-ups

Bradshaw: (In honor of Army First Lieutenant Brian Bradshaw, who was killed in Afghanistan on June 25th, 2009) : 10 rounds of 3 handstand push-ups, 6 deadlifts at 225lbs, 12 pull-ups and 24 double unders

Collin: (In honor of Navy Special Warfare Operator Chief Collin Thomas who was killed in Afghanistan on August 18th, 2010) : 6 rounds of a 400m sandbag carry (with a 50lb sandbag), 12 push presses at 115lbs, 12 box jumps (24 inches) and 12 sumo deadlift high-pulls at 95lbs

Daniel: (In honor of Army Sergeant First Class Daniel Crabtree, who was killed in Iraq on June 8th, 2006)

50 pull-ups, 400 meter run, 21 thrusters at 95lbs, 800 meter run, 21 thrusters at 95lbs, 400 meter run and 50 pull-ups

Danny: (In honor of Oakland SWAT Sergeant Danny Sakai, who was killed in the line of duty on March 21st, 2009) : AMRAP in 20 minutes of 30 box jumps (24 inches), 20 push-presses at 115lbs, 30 pull-ups

DT: (In honor of USAF Staff Sergeant Timothy Davis who was killed in Afghanistan on February 20th, 2009) : 5 rounds of 12 deadlifts, 9 hang cleans, 6 push-jerks all at 155lbs

Jack: (In honor of Army Sergeant Jack Martin III, who was killed in the Philippines on September 29th, 2009) : AMRAP in 20 minutes of 10 push presses at 115lbs, 10 kettlebell swings at 55lbs, 10 box jumps (24 inches)

Josh: (In honor of Army Staff Sergeant Joshua Hager, who was killed in Iraq on February 22nd, 2007)
21 overhead squats at 95lbs, 42 pull-ups, 15 overhead squats, 30 pull-ups, 9 overhead squats and 18 pull-ups

Manion: (In honor of Marine Corps First Lieutenant Travis Manion, who was killed in Iraq on April 29th 2007) : 7 rounds of a 400 meter run and 29 back squats at 135lbs

Michael: (In honor of Navy Lieutenant Michael McGreevy, who was killed in Afghanistan on June 28th, 2005) : 3 rounds of an 800 meter run, 50 back extensions and 50 sit-ups

Murph: (In honor of Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28th, 2005)
One mile run, 100 pull-ups, 200 push-ups, 300 squats and a one mile run (20lb weighted vest is optional)

Nate: (In honor of Navy Chief Petty Officer Nate Hardy, who was killed in Iraq on February 4th, 2008)
AMRAP in 20 minutes of 2 muscle-ups, 4 handstand push-ups and 8 kettlebell swings at 70lbs

Randy: (In honor of Randy Simmons, LAPD, who was killed in the line of duty on February 6th, 2008)
75 snatches at 75lbs

RJ: (In honor of LAPD Officer and Marine Corps Reservist Sergeant Major Robert Cottle, who was killed in Afghanistan on March 24th, 2010) : 5 rounds of an 800 meter run, 5 rope climbs (15 feet) and 50 push-ups

Roy: (In honor of Marine Corps Sergeant Michael Roy, who was killed in Afghanistan on July 8th, 2009)
5 rounds of 15 deadlifts at 225lbs, 20 box jumps (24 inches) and 25 pull-ups