We have previously discussed some CrossFit benchmark workouts, and their value in helping us challenge ourselves and measure our progress. There is another category of named workout that come up every so often in our programming, the Hero workout. These workouts are named after military members, police officers, and firefighters who have fallen in the line of duty. From CrossFit’s early days, it has had close ties with military, police, and firefighter communities. For CFQS, we have many members who serve in the military, police, and emergency services. Hero workouts are firstly memorials, which are intended to be performed in the honour of a specific hero. They are also an opportunity for us to show our respect and support for those who serve and put their lives on the line for our safety,

Hero WODs are meant to be more difficult than a normal CrossFit WOD, or even a “girl” workout. They are an intense physical and mental challenge. As hero WODs are intended to honour someone who performed a selfless act, they are also associated with a particular mindset. During a Hero WOD, don’t think of yourself, think of the sacrifice that someone has made for their community and the people they love.

Here are some examples of Hero WODs that we perform with some regularity at CFQS:


For Time:

1 mile run
100 Pull-Ups
200 Push-Ups
300 Squats
1 mile run

* to be performed with a 20lb weight vest

From crossfit.com: “In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. 
This workout was one of Mike's favorites and he'd named it Body Armor. From here on it will be referred to as Murph in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”


For Time:

10 Handstand Push-Ups
15 Deadlifts (250lbs)
25 Box jumps
50 Pull-Ups
100 Wallballs
200 Double Unders
400m Run w/ 45lbs

From crossfit.com: Canadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, Afghanistan, on Dec. 23, 2009. He is survived by his parents, Richard and Ethel Jane. 


5 RFT:

12 Deadlifts (155/105)
9 Hang power cleans (155/105)
6 Push Jerks (155/105)

From crossfit.com: “In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device. Davis is survived by his wife, Megan; and 1-year-old son, T.J.” 


For Time:

30 Clean and Jerks (135/95)
1 mile run
10 rope climbs (15 ft.)
1 mile run
100 burpees

From crossfit.com: “Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on Sept. 11, 2012. He is survived by his parents, Ben and Barbara; sister, Katie; and brother, Greg.”


For Time:

75 power snatches (75/55)

From crossfit.com: “In honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty. He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.”



2 Muscle-ups, 2 reps
4 Handstand push-ups, 4 reps
8 kettebell swings (2 pood)

From crossfit.com: “In honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, who was killed Sunday, Feb. 4, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi; and his infant son, Parker.”


For Time:

1 mile run
2000m row
1 mile

From crossfit.com: “U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.”