Hero wod

7 Rounds For Time; 7 Handstand Push-Ups; 7 Thrusters (135/95 lb); 7 Knees-to-Elbows; 7 Deadlifts (245/165 lb); 7 Burpees; 7 Kettlebell Swings (2/1.5 pood); 7 Pull-Ups

For Time; 50 Burpees; 400 meter Run; 100 Push-Ups; 400 meter Run; 150 Walking Lunges; 400 meter Run; 200 Air Squats; 400 meter Run; 150 Walking Lunges; 400 meter Run; 100 Push-Ups; 400 meter Run; 50 Burpees

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 - 8 years ago today - during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan. “Tommy Mac” was designed by coach Rudy Nielsen of Outlaw CrossFit in 2012.

The "Murph" Hero WOD - on of the most famous and challenging CrossFit WODs! You better be prepared to attack it! Avoid the top 3 rookie mistakes! #memorialday #herowod #murphwod #crossfit

For Time; 21 Front Squats (95/65 lb); 21 Pull-Ups; 21 Sumo Deadlifts (95/65 lb); 21 Push-Ups; 21 Push Presses (95/65 lb); 21 Wall Climbs; 21 Squat Cleans (95/65 lb); 21 Burpees; 21 Curtis P’s* (95/65 lb); 21 Toes-To-Bars; 21 Double-Unders; 21 Power Snatches (95/65 lb); 21 Broad Jumps; 21 Wall Ball Shots (20/14 lb); 21 Box Jumps (24/20 in); 21 Calorie Row; 21 Overhead Squats (95/65 lb); 21 Kettlebell Swings (53/35 lb); 21 Kettlebell Snatches (53/35 lb); 21 Kettlebell Taters** (53/35 lb); 21…

AMRAP in 23 minutes; 9 Devil Presses (2x40/25 lb); 20 Alternating Dumbbell Lunges (2x40/25 lb); 9 Dumbbell Push Presses (2x40/25 lb); 20 Sit-Ups

What is a CrossFit Hero WOD? Good question. Fellow CrossFitters name a number of WODs after fallen service personnel. One of the best known is ‘Murphy,’ named after a 29 year old U.S. Navy Lieutenant called Michael Murphy who died in Afghanistan in 2005. A Hero WOD is therefore about honoring a fallen hero. Be warned, however; some of them (in fact all of them) are designed to put you in a world of hurt and make you question why you’re doing them. This brings the entire Hero WOD into…

AMRAP in 20 minutes: 10 Push Presses (115/85 lb); 10 Kettlebell Swings (1.5/1 pood); 10 Box Jumps (24/20 in)

Cash-In: 1,000 meter Run; Directly into AMRAP in 22 minutes of:; 23 Air Squats; 7 Burpees; 14 Push-Ups; Cash-Out: 1,000 meter Run

Popular workouts of the day (WODs). Find the right workout, right when you need it. Training ideas & inspiration for functional fitness athletes. Plus tips, scaling options, demos, and the background story behind each benchmark WOD.

10 Rounds for Time; 3 Devil Presses (2x55/35 lb); 22 Alternating Dumbbell Lunges (2x55/35 lb); 19 Air Squats; Wear a Weight Vest (20/14 lb)

AMRAP in 19 minutes; 1 mile Run; Then, 5 Rounds of:; 27 Air Squats; 18 Push-Ups; If you finish, start again on the run.

AMRAP (with a Partner) in 37 minutes; Partner A:; 400 meter Run; Partner B:; 10 Box Jump-Overs (24/20 in); 15 Ball Slams (30/20 lb); 20 Sit-Ups; Partners switch after each Run

This “Akker” Hero WOD (a.k.a. “Akka”) is dedicated to CPL Richard Atkinson who paid the ultimate price for his country on February 2, 2011. Corporal Atkinson was a member of the Mentoring Task Force – Two and was from the 1 st Combat Engineer Regiment, 1 st Brigade in Darwin, Northern Territory. Corporal Atkinson was recognised by his peers as an exuberant and natural leader who led from the front and always taking the most dangerous jobs for himself.

The Murph Challenge is a legendary workout designed to test your body and mind. Originally a preferred workout of LT. Michael Murphy, Murph has become one of Crossfit's toughest challenges (a Hero WOD). This deceptively simple workout is both brutal and rewarding. It requires no gear, making it an ideal quarantine workout. #quarantineworkout #murphchallenge #exercise #fitness #bodyweight

"Maupin" WOD - 4 Rounds for Time: 800 meter Run; 49 Push-Ups; 49 Sit-Ups; 49 Air Squats