Hero Workouts

The workouts below are created in honor and memory of CrossFitters who have given their lives to protect ours.
Sadly, the list keeps growing. The newest heroes are at the bottom.

The Hero Workouts
JT In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 First posted 6 July 2005	21-15-9 reps, for time: Handstand push-ups Ring dips Push-ups
Michael In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. First posted 15 July 2005	3 rounds, for time: Run 800 meters 50 Back Extensions 50 Sit-ups
Murph In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 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. First posted 18 August 2005	For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Daniel Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. First Posted 15 June 2006	For time: 50 Pull-ups 400 meter run 21 Thruster (43 / 30 kg) 800 meter run 21 Thruster (43 / 30 kg) 400 meter run 50 Pull-ups
Josh SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. First posted 26 February 2007	For time: 21 Overhead squat (43 / 30 kg) 42 Pull-ups 15 Overhead squat (43 / 30 kg) 30 Pull-ups 9 Overhead squat (43 / 30 kg) 18 Pull-ups
Jason S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage. First posted 2 August 2007	For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups
Badger In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. First posted 19 December 2007	3 rounds, for time: 30 Squat clean (43 / 30 kg) 30 Pull-ups Run 800 meters
Joshie In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007. First posted 22 December 2007	3 rounds, for time: 21 DB snatch, right arm (40 / 30 lb) 21 L Pull-ups 21 DB snatch, left arm (40 / 30 lb) 21 L Pull-ups The snatches are full squat snatches. Use one dumbbell.
Nate In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008	As many rounds as possible in 20 minutes: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings (2 / 1.5 pood)
Randy In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children. First posted 13 February 2008	For time: 75 Power snatch (34 / 25 kg)
Tommy V In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in an training accident in Arizona, on Feb. 13 2008. First posted 12 March 2008	For time: 21 Thruster, (52 / 34 kg) 15 ft Rope Climb, 12 ascents 15 Thruster (52 / 34 kg) 15 ft Rope Climb, 9 ascents 9 Thruster (52 / 34 kg) 15 ft Rope Climb, 6 ascents
Griff In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. First posted 9 June 2008	For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards
Ryan Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert. First posted 8 October 2008	5 rounds, for time: 7 Muscle-ups 21 Burpees Each burpee terminates with a jump one foot above max standing reach.
Erin Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine. First posted 9 October 2008	5 rounds, for time: 15 Dumbbell split clean (40 / 30 lb) 21 Pull-ups
Mr. Joshua SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki. First posted 10 October 2008	5 rounds, for time: Run 400 meters 30 Glute-ham sit-ups 15 Deadlift (114 / 80 kg)
DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009	5 rounds, for time: 12 Deadlift (70 / 48 kg) 9 Hang power clean (70 / 48 kg) 6 Push jerk (70 / 48 kg)
Danny Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. First posted 16 April 2009	As many rounds as possible in 20 minutes: 30 Box jump, 24" 20 Push press (52 / 34 kg) 30 Pull-ups
Hansen Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine). First posted 2 May 2009	5 rounds, for time: 30 Kettlebell swings (2 / 1.5 pood) 30 Burpees 30 Glute-ham sit-ups
Tyler 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO. First posted 17 October 2009	5 rounds, for time: 7 Muscle-ups 21 Sumo-deadlift high-pull (43/30 kg)
Lumberjack 20 On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. First posted 5 December 2009	For time: 20 Deadlifts (125 / 88 kg) Run 400m 20 KB swings (2 / 1.5 pood) Run 400m 20 Overhead Squats (52 / 34 kg) Run 400m 20 Burpees Run 400m 20 Pullups, Chest to Bar Run 400m 20 Box jumps, 24" Run 400m 20 DB Squat Cleans (45 / 35 lbs) Run 400m
Stephen Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly. First posted 7 February 2010	30-25-20-15-10-5 reps, for time: GHD sit-up Back extension Knees to elbow Stiff legged deadlift (43 / 30 kg)
Garrett Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4. First posted 22 February 2010	3 rounds, for time: 75 Squats 25 Ring handstand push-ups 25 L-pull-ups
War Frank Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace. First posted 1 March 2010	3 rounds, for time: 25 Muscle-ups 100 Squats 35 GHD situps
McGhee Corporal 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, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary. First posted 15 April 2010	As many rounds as possible in 30 minutes: 5 Deadlift (125 / 88 kg) 13 Push-ups 9 Box jumps, 24"
Paul Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito. First posted 24 April 2010	5 rounds, for time: 50 Double unders 35 Knees to elbows 20 yards Overhead walk (84 / 58 kg)
Jerry Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. First posted 9 May 2010	For time: Run 1 mile Row 2K Run 1 mile
Nutts Lieutenant 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, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. First posted 28 May 2010	For time: 10 Handstand push-ups 15 Deadlift (114 / 80 kg) 25 Box jumps, 30" 50 Pull-ups 100 Wallball shots (20 / 14 lbs) 200 Double-unders Run 400 meters with a 20 / 15 kg plate
Arnie Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death. A fund for Arnie's family has been established by the Los Angeles County Fire Department. First posted 29 May 2010	For time: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Use one 2 / 1.5 pood kettlebell.
The Seven A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. 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. First posted 30 May 2010	7 rounds, for time: 7 Handstand push-ups 7 Thruster (62 / 43 kg) 7 Knees to elbows 7 Deadlift (111 / 78 kg) 7 Burpees 7 Kettlebell swings (2 / 1.5 pood) 7 Pull-ups
RJ Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them. First posted 22 June 2010	5 rounds, for time: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups
Luce Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce. First posted 5 Jul 2010	3 rounds, for time: Run 1K 10 Muscle-ups 100 Squats If you've got a twenty pound vest or body armor, wear it.
Johnson 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson. First posted 9 Jul 2010	As many rounds as possible in 20 minutes: 9 Deadlift (111 / 78 kg) 8 Muscle-ups 9 Squat clean (70 / 48 kg)
Roy Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia. First posted 27 Jul 2010	5 rounds, for time: 15 Deadlift (102 / 70 kg) 20 Box jumps, 24" 25 Pull-ups
Adam Brown Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents. First posted 10 Aug 2010	2 rounds, for time: 24 Deadlift (134 / 94 kg) 24 Box jumps, 24" 24 Wallball shots (20 / 14 lb) 24 Bench press (89 / 62 kg) 24 Box jumps, 24" 24 Wallball shots (20 / 14 lbs) 24 Clean (66 / 45 kg)
Coe Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover. First posted 12 Aug 2010	10 rounds, for time: 10 Thruster (43 / 30 kg) 10 Ring push-ups
Severin U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah. First posted 5 September 2010	For time: 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it.
Helton U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton. First posted 9 September 2010	3 rounds, for time: Run 800 meters 30 dumbbell squat cleans (50/35 lbs) 30 Burpees
Jack Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. First posted 29 September 2010	As many rounds as possible in 20 minutes: 10 Push press (52 / 34 kg) 10 KB Swings (1.5 / 1 pood) 10 Box jumps, 24"

workouts from crossfit.com
Unfortunately, new hero workouts are posted frequently. We do our best to update these workouts as new hero workouts are created, but you can find the most up to date list here.