At Adamas CrossFit in Jasper, Texas, we believe every workout should serve a purpose. Some days, that purpose is personal progress. Other days, it’s about something much bigger. That’s where Hero WODs come in.
These powerful workouts are more than just physical challenges. They’re created to honor military service members, first responders, and others who have lost their lives in the line of duty. Every burpee, pull-up, and squat is done in memory of someone who gave everything. In this article, we’ll walk through what Hero WODs are, why they matter, and how you can take part in them at Adamas CrossFit—whether you’re new to CrossFit or have been training for years.
| Key Takeaways | Details |
| What they are | CrossFit workouts named after fallen heroes across military and service fields |
| Workout design | More intense than standard WODs, with higher volume and meaning |
| Why we do them | To honor sacrifice, remember the fallen, and build community |
| Examples | Murph, DT, and other named Hero WODs |
| How Adamas CrossFit helps | Personal coaching, nutrition support, and safe scaling options |
What Are Hero WODs?
Hero WODs (Workouts of the Day) are benchmark CrossFit workouts created in memory of fallen heroes—military members, police officers, firefighters, and first responders. Each one is named after a specific individual, often accompanied by a brief biography and the story of their service. These workouts are designed to honor their sacrifice through physical effort, mental grit, and community remembrance.
Hero WODs are usually more challenging than everyday CrossFit workouts. They often include a large volume of functional movements like running, push-ups, squats, pull-ups, deadlifts, or Olympic lifts. The difficulty is part of the tribute, offering a way for athletes to push themselves as a sign of respect.
Why We Do Hero WODs
The heart behind every Hero WOD is remembrance. These workouts are tough on purpose. They’re meant to make you uncomfortable, to test you, and to remind you that your struggle during the workout is symbolic of a much greater sacrifice.
Here’s why Hero WODs are important in the CrossFit community:
- They tell a story. Each Hero WOD is personal. You’re not just doing a workout, you’re learning about a life.
- They bring people together. Whether you’re doing Murph on Memorial Day or DT on a regular training day, you’re not alone. You’re part of something bigger.
- They provide perspective. When a workout gets hard, remembering who you’re doing it for helps you keep going.
At Adamas CrossFit, we treat these workouts with the respect they deserve. Our coaches help every athlete scale movements as needed, ensuring the challenge is appropriate for all fitness levels—while keeping the spirit of the workout intact.
Hero WOD Examples and How to Perform Them
Murph
Murph is probably the most well-known Hero WOD. It honors Navy SEAL Lt. Michael P. Murphy, who was killed in action in Afghanistan in 2005.
The workout:
- 1 mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1 mile run
This is often done wearing a weighted vest, but can be scaled for ability. Many athletes break the reps into 20 rounds of 5 pull-ups, 10 push-ups, and 15 squats between the two runs.
DT
DT is named after USAF Staff Sergeant Timothy P. Davis, who died in 2009 during Operation Enduring Freedom.
The workout:
- 5 rounds for time:
- 12 deadlifts
- 9 hang power cleans
- 6 push jerks
The prescribed weight is 155 lb for men and 105 lb for women, but modifications are encouraged depending on skill level.
Other Hero WODs to Know
There are hundreds of Hero WODs, each with its own story. Here are a few others you might encounter:
- “Badger” – honors Navy Chief Petty Officer Mark Carter
- “J.T.” – named for U.S. Army Sgt. Maj. James “J.T.” Thomas
- “The Seven” – remembers seven CIA officers killed in Afghanistan in 2009
You can find many more detailed Hero WODs at WODwell, a helpful resource for CrossFit workouts.
How We Support Hero WODs at Adamas CrossFit
At Adamas CrossFit, we’re proud to support our community in taking on Hero WODs the right way.
Here’s how we help:
- Personal Coaching: Whether you’re new or experienced, our 1-on-1 coaching in Jasper, TX, allows us to tailor Hero WODs to your ability and goals.
- Nutrition Guidance: Our certified sports nutritionist and international health practitioner can help you fuel your body for these challenging workouts and support proper recovery.
- Community Support: Our gym culture is welcoming, inclusive, and encouraging. When you tackle a Hero WOD here, you’re never doing it alone.
- Safe Programming: All of our coaches are CF-L1 and CF-L2 certified, so you can trust that safety and smart scaling are always a priority.
How to Get Started with Hero WODs
You don’t need to be a seasoned athlete to take part in a Hero WOD. Here’s what we recommend:
- Start with scaled movements that fit your current ability
- Ask a coach for guidance on pacing and form
- Take the time to learn about the person behind the workout
- Focus on effort over speed—these aren’t about beating the clock
Hero WODs aren’t about being the fastest or strongest in the gym. They’re about showing up with intention, giving your best, and remembering someone who can’t be here today.
Ready to Take on a Hero WOD?
Hero WODs are one of the most meaningful parts of CrossFit. They give us a chance to push hard for a reason that matters. Whether you’re honoring a soldier, firefighter, or first responder, these workouts remind us that strength is about more than just muscles.
If you’re ready to try a Hero WOD—or you want to start building toward one—we’d love to meet you. Our team at Adamas CrossFit is here to help with personal coaching, community, and care every step of the way.
Book your free No Sweat Consultation today and take the first step toward something powerful.
FAQs
What makes a WOD a “Hero WOD”?
Hero WODs are named after fallen service members or first responders, designed to honor their memory through a tough workout.
Do I have to be advanced to try a Hero WOD?
No. All Hero WODs can be scaled to meet your fitness level. Our coaches can guide you through it.
How often should I do a Hero WOD?
Many are done on holidays or special occasions, but you can do them anytime as part of your training.
Are Hero WODs different from regular WODs?
Yes. They tend to be longer, heavier, and more intense. They’re meant to be a true test of mental and physical grit.
Can I do a Hero WOD if I have injuries or limitations?
Absolutely. We’ll work with you to modify movements so you can participate safely and respectfully.
