100+ CrossFit Hero WODs to Try

Hero Workouts: Give 'Em Everything You've Got

CrossFit Hero WOD
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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 don't necessarily have the same strict definition or purpose, at least as far as exercise goes.

You see, 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.

The workouts are intended to function as a memorial and an honor. 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 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 workouts 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 somewhat unclear.

The Purpose of the CrossFit Hero WODs

Some CrossFit coaches and athletes claim the purpose of the hero WODs is to "give it your all" and "lay it all on the line" during an especially challenging routine.

They argue that an all-out effort during the workout honors the fallen hero.

In some respects, this argument rings true—whenever people can stop the day-to-day hustle and take the time to recognize the sacrifices that other individuals have given for their freedom, it's a very good thing. The catch here, though, is that in order for this memorialization to be effective, you need to focus more on the hero, than on the workout.

Killing yourself during a tough routine doesn't honor anyone or anything unless you take the time to learn about the individual the workout is named after. 

So, to be true to the actual purpose and intent of the CrossFit hero WODs, you need to really internalize these workouts' memorials. 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 only through this remembrance that the intent of the hero WODs is fulfilled.

The Hero WODs

Sadly, because 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 closing in on 200 routines. The list below is comprehensive, adapted from the CrossFit website, and includes the name and basic bio information of each hero, along with how to complete his or her namesake workout. For more detailed biographical information, head to the official CrossFIt FAQ page where images and further information on each hero are provided.

Workout NameHero BioWorkout DescriptionWorkout Details
JTPetty 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

MichaelU.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

MurphNavy 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

DanielU.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

JoshU.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

JasonU.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

BadgerU.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

JoshieU.S. Army Staff Sgt. Joshua Whitaker, 23, who 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

NateU.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

RandyRandy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed 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

GriffU.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

RyanFirefighter 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

ErinCanadian 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. JoshuaU.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

DTU.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

DannyOakland 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

HansenU.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 20On 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

StephenCpl. 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

GarrettU.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 FrankU.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

McGheeU.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

PaulPittsburgh 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

JerryU.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

NuttsCanadian 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 SevenOn 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

RJVeteran 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

LuceCaptain 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

JohnsonU.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

RoyU.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

AdamBrownU.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

CoeU.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

SeverinU.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

HeltonU.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, was killed 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

JackU.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

ForrestU.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

BulgerCanadian 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

BrentonSeattle 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

BlakeU.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, was killed 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

CollinNavy 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

ThompsonU.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

WhittenU.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

BullU.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

RankelU.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

HolbrookU.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

LedesmaChandler 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

WittmanU.S. Army Sgt. Jeremiah Wittman, 26, was killed on Feb. 13, 2010 b y 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

McCluskeyU.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

 

WeaverU.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

AbbateU.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

HammerU.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

MooreIndianapolis 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

WilmotCanadian 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

MoonU.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

SmallU.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
MorrisonU.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

ManionFirst 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

GatorU.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

BradleyU.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

MeadowsU.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

SantiagoU.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

CarseU.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

BradshawU.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

WhiteU.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

SantoraUS 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

WoodAustralian 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

HidalgoU.S. Army 1st Lt. Daren M. Hidalgo, 24, was killed on Feb. 20, 2011, in Afghanistan, from wounds sustained when his unitwas 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

RickyU.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 HanU.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

DesforgesU.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

RahoiU.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

ZimmermanU.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

KleptoU.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

DelU.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

PheezyU.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 28U.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

BrianU.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

NickU.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

StrangeU.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

TumilsonU.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

ShipCanadian 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

JaredU.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

TullyU.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

HolleymanU.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

AdrianU.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

GlenFormer 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

TomU.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

RalphBritish 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

ClovisU.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

WestonU.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

LoredoU.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

SeanU.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

HortmanU.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

HamiltonU.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

ZeusU.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

BarrazaU.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

CameronU.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

JorgeU.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

BrehmU.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

OmarU.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

GallantU.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

BruckU.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

SmykowskiU.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

FalkelU.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

DonnyU.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

DobogaiU.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

RoneyPolice 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

DonU.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

DragonU.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

WalshU.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

LeeU.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

WillyU.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

DGU.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

TKU.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

JustinU.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. 

Body weight back squats

body weight bench presses

Strict pull-ups

NukesU.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

ZembiecU.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

AlexanderStaff 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

BellAir 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

JBoU.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

KevinNavy 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

RocketU.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

RileyArmy 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

NedSpecial 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

ShamAir 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

OzzyU.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

JennyU.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

SpeharU.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

RobbieU.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

ShawnU.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

FooPort St. Lucie County Sheriff's Office Sgt. Gary "Foo" Morales, 35, was killed 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

BowenAsheville 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

GazaAir 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

CrainRiverside Police Department Officer Michael "Freight" Crain, was killed 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

CapootVallejo 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

HallU.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

ServaisU.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

PKU.S. Army Capt. Andrew Pedersen-Keel, 28, was fatally injured 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

MarcoU.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

ReneDanish 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

PikeU.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

KutschbachU.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

JenniferGuelph 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

HortonU.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

ScooterHayward 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 16U.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. On 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

HarperPhoenix 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

SissonU.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

TerryDrug 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 SexyHood 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

WoehlkeWestern 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

MaupinU.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

MontiSgt. 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 ups with a 45-pound barbell using a 20-inch box

10 reps, 135-pound snatches

DVBLas 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

NickmanU.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

MarstonNavy 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

ArtieNassau 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

HollywoodSgt. 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

ManuelItalian 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

TiffUnited 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 PenaArmy 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

YetiMark 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

It should be fairly obvious just looking at the exercise prescriptions that the hero workouts aren't easy. 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.

How Are Heros Selected to Receive a Namesake Workout? 

Of course, there aren't CrossFit workouts named for every single person who has lost his or her life in the line of duty.

CrossFit has a few requirements and guidelines they use for selecting heros and creating official hero WODs: 

  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, 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, should be provided to CrossFit.

If you'd like to submit a request to CrossFit for someone who has lost his or her 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, you shouldn't go overboard and try to complete several of them each week. Instead, try tackling one once a month, or every other week.

In addition to keeping you from overdoing things so you don't end up injured, this 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 whose workout you plan to complete, to see if you can learn more about his or her sacrifice. That's what these hero WODs are really all about, after all. 

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