In honor of Veteran’s Day on November 11, 2015 we are listing some of our favorite HERO WODs that we have done/will be doing. These WODs are intended to be done at an intense effort. Instead of thinking of the pain and discomfort during the workout, think of the Veterans and most importantly, those who paid the ultimate sacrifice in service to our country.

Murph (Michael Murphy)

Murph

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.

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.

JT (Jeff Taylor)

JT

21-15-9 reps, for time

  • Handstand push-ups
  • Ring dips
  • Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Daniel (Daniel Crabtree)

daniel

For time

  • 50 Pull-ups
  • 400 meter run
  • 95 pound Thruster, 21 reps
  • 800 meter run
  • 95 pound Thruster, 21 reps
  • 400 meter run
  • 50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Josh (Joshua Hager)

Josh

For time

  • 95 pound Overhead squat, 21 reps
  • 42 Pull-ups
  • 95 pound Overhead squat, 15 reps
  • 30 Pull-ups
  • 95 pound Overhead squat, 9 reps
  • 18 Pull-ups

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

Jason (Jason Dale Lewis)

Jason_Lewis

  • 100 Squats
  • 5 Muscle-ups
  • 75 Squats
  • 10 Muscle-ups
  • 50 Squats
  • 15 Muscle-ups
  • 25 Squats
  • 20 Muscle-ups

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.

The Three Wisemen3 WIsemen WOD

“Jeremy”

4 Min AMRAP

  • 5 Hang Squat Snatch (Elite – 185/125, RX – 135/95, Scaled – 95/65)
  • 10 Burpees Over the Barbell

*Rest 2 Minutes…THEN*

“Ben”

4 Min AMRAP

  • 10 Power Cleans (Elite – 185/125, RX – 135/95, Scaled – 95/65)
  • 20 Pull-ups

*Rest 2 Minutes….THEN*

“Beau”

4 Min AMRAP

  • 15 Box Jump-Overs (Elite & RX – 24’/20′, Scaled – 24’/20′ Step-Overs Allowed)
  • 30 Wall Ball Shots (Elite & RX – 20/14, Scaled – 14/8)

 

We will be doing the Three Wisemen WOD in honor of the fallen veterans as well as those who have served, are serving, and will serve in the future.

Photos courtesy of CrossFit.