New tributes to fallen soldiers, firefighters and police officers with unique workouts.
It's a tradition in the United States, one of the most important days of the year for the American people. Every year, on the last weekend in May, we celebrate Memorial Day, a day of tribute to the fallen soldiers of the United States.
CrossFit® participates in this duty of remembrance in its own way by creating Hero WODs which are tributes to people who have died in the line of duty. They might be a soldier killed in action in Afghanistan or Iraq, or a firefighter or policeman.
The most feared and certainly best-known Hero WOD is the Murph which honors the memory of Michael Murphy, a US Navy Special Forces soldier killed by the Taliban in Afghanistan on June 28, 2005.
On Sunday May 26, CrossFit® announced the creation of six new Hero Wods, all of which are tributes to the soldier's memory and an opportunity for practitioners to try out new workouts.
These Hero wods are, of course, part of the Benchmark Workouts like the others, and will soon be available from Hustle Up.
Gale Force
In honor of Devyn Gale, a firefighter who died in July 2023 while fighting a forest fire.
As many rounds and reps as possible in 30 minutes of:
20 box step-ups with a weighted backpack
23 burpees-over-backpack
19 air squats
When 30 minutes have elapsed, complete one more set of 19 squats together as a group.
Women: 35-lb backpack, 20-inch box Men: 50-lb backpack, 24-inch box
Northrup
In honor of Jeffrey Northrup, killed in the line of duty on July 2, 2021, while investigating a stabbing.
For time:
26 barbell back-rack step-ups
Then, 3 rounds of:
17 power cleans
19 sit-ups
21 deadlifts
Then, 31-calorie row
Women: 20-in box, 65-lb barbell Men: 24-inch box, 95-lb barbell
Buriak
In honor of James Buriak, lifeguard who died in a helicopter accident on August 31, 2021.
As many rounds and reps as possible in 20 minutes of:
5 squat cleans
10 burpees over the bar
15 pull-ups
200-meter run
Women: 135 lb Men: 155 lb
Goose
In honor of Chris Raguso, who died on March 15, 2018 during a mission in western Iraq.
For time with a partner:
106 deadlifts
Then, 7 rounds of:
3 rope climbs
15 thrusters
15 kettlebell swings
Then, 400-meter run with a plate (both partners carry a plate)
Women: 95-lb barbell, 15-foot rope, 53-lb kettlebell, 25-lb plate Men: 135-lb barbell, 15-foot rope, 70-lb kettlebell, 45-lb plate
ODA 7313
In honor of Javier Jaguar Gutierrez, who died on February 8, 2020 in Afghanistan.
7 rounds for time of:
300-meter jog
10 left-arm dumbbell thrusters
10 right-arm dumbbell thrusters
7 strict pull-ups
- Rest 3 minutes between rounds. - Wear a 10/14-lb weight vest.
Women: 20 lb Men: 30 lb
Pikey
In honor of William Posch, who died on March 15, 2018 in Iraq.
For time:
Run 400 meters
12 burpee bar muscle-ups
15 squat snatches
Run 800 meters
12 burpee bar muscle-ups
20 clean and jerks
Run 800 meters
12 burpee bar muscle-ups
18 thrusters