Everytime we get the opportunity to do a Hero WOD, I start out by setting the tone: “Today, we’re doing a Hero WOD. These workouts are different—they’re tough, but they also mean something bigger than just getting through the reps. They’re about honoring the men and women who have sacrificed their lives for us. This is our chance to remember them, show our gratitude, and push ourselves in a way that reflects their courage and strength.”
What is a Hero WOD?
A Hero WOD (Workout of the Day) is more than just a challenging workout; it’s a tribute. Each Hero WOD is named after a specific fallen soldier, firefighter, police officer, or first responder who died while serving others. These workouts are designed to be tough, mentally and physically, to reflect the complex and selfless lives these heroes led.
When we take on a Hero WOD, we do more than work out. We’re carrying the weight of their sacrifice with every rep, every round, and every breath. Today, we’ll honor their legacy by giving our absolute best effort—just like they did.
Honoring the Fallen
I know some of you have done Hero WODs before, and you understand the significance. But for those of you who are new, this is something special we do as a community. Each rep today is more than a workout—it’s a chance to reflect on the lost lives and remember what they stood for service, sacrifice, and courage.
We’re not just here for ourselves today; we’re doing this to honor someone who gave everything. Whether you knew them or not, you’re part of something bigger when you take on a Hero WOD. Take a minute and think about the person behind the workout—what they stood for, what they gave up, and what we get to do today because of them.
Here are a few examples of Hero WODs that you might recognize:
- Murph: One of the most well-known Hero WODs, “Murph” honors Navy Lieutenant Michael Murphy, who was killed in Afghanistan. It’s a brutal combination of a one-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another one-mile run—often done with a weighted vest. Murph is more than just a test of endurance; it’s about pushing yourself beyond your limits in honor of those who have pushed for us.
- DT: This workout is named after USAF Staff Sergeant Timothy P. Davis, who was killed in action supporting Operation Enduring Freedom. The WOD consists of five rounds of 12 deadlifts, nine hang power cleans, and six push jerks at a challenging weight. “DT” is demanding and taxing, but it reminds us of our heroes’ strength and perseverance in the field.
- Wittman: This Hero WOD is named for U.S. Army Sergeant Jeremiah Wittman, who died from wounds sustained when insurgents attacked his unit in Afghanistan. The workout consists of 7 rounds of 15 kettlebell swings, 15 box jumps, and 15 power cleans. It’s a fast-paced, high-intensity WOD that mirrors the fast decisions and physical challenges Wittman faced in battle.
How to Approach a Hero WOD
Hero WODs are intentionally tricky. They’re supposed to push you beyond what feels comfortable. But today isn’t about hitting PRs or competing with the person next to you—it’s about giving your best. However, that looks good for you today.
- Pace Yourself: Hero WODs are often long and grueling. It’s easy to start out fast and hit a wall. I want you to think about pacing yourself. Start steady, find a rhythm, and be prepared to dig deep toward the end. The goal is to finish strong, just like those we’re honoring would have done in the face of adversity.
- Mental Toughness Over Physical Strength: Remember why you’re here when things get tough—and they will. You’re pushing through discomfort to honor someone who gave everything. Let that be your motivation when you want to quit or slow down. This isn’t about perfect form or a fast time; it’s about showing grit and honoring a legacy. You’re stronger than you think; today’s the day to prove that to yourself.
- Scale When Necessary: This is important—Hero WODs are challenging but not about hurting yourself. If the weight or reps feel beyond your ability today, scale them. Scaling doesn’t take away from the meaning behind the workout. You’re still honoring the fallen by giving your best effort, even if that means adjusting the workout to fit where you are.
- Community Matters: Hero WODs are hard, but we’re in this together. Lean on each other. If you see someone struggling, encourage them. If you’re struggling, take strength from the people around you. We’re not just honoring the fallen as individuals; we’re doing it as a community. Together, we’ll push through and get to the end.
After the WOD: Reflection and Respect
When you finish today’s workout, take a moment to reflect. Don’t just rush off. Hero WODs are meant to make us think and feel. Think about the person we honored and the sacrifice they made. Take that gratitude and carry it with you when you leave here today. It’s a privilege to be able to do what we do in the gym—and even more of a privilege to do it in honor of someone who gave their life for others.
Closing Thoughts
Hero WODs are special. They’re challenging, emotional, and humbling. But more than anything, they’re a way to connect us to something bigger than ourselves. Remember the why when you step up to that barbell today or start that run. This workout isn’t just about you—it’s about honoring someone who can’t be here anymore.
Give everything you’ve got. Honor them with your effort, your respect, and your heart.
Let’s get to work.
