CrossFit Hero WODs — Complete Guide
Hero WODs are benchmark workouts named after military personnel, law enforcement officers, and first responders who gave their lives in service. Each workout is a tribute — a physical standard set in honour of a specific person. This guide covers all 20 classic Hero WODs with complete strategy, scaling options, and reference scores for every level.
🏠 At-Home Hero WODs
19 WODs you can do with minimal equipment at home
🤸 No-Equipment Hero WODs
17 WODs that require zero equipment
🌱 Beginner Hero WODs
10 WODs accessible to newer athletes
Hero WOD Strategy Cluster
Deeper ranking pages for Helen strategy, Murph pacing, Tommy V guidance, Badger tips, benchmark times, and Hero WOD generation.
Helen WOD Strategy for Faster Times
Helen WOD strategy for CrossFit athletes. Learn pacing, grip management, and transition tactics to lower your Helen time without blowing up early.
Helen WOD Times: Beginner, Intermediate, Advanced, Elite
Helen WOD times for beginner, intermediate, advanced, and elite athletes. Compare expected ranges and learn what a strong Helen score looks like.
Tommy V WOD Guide, Strategy & Scaling
Tommy V WOD guide with movement strategy, scaling advice, and practical pacing tips for wall balls, bike calories, and heavy barbell work.
Murph Pacing Chart for All Levels
Murph pacing chart for beginner, intermediate, advanced, and elite athletes. Use round splits and partition targets to pace Murph better.
Badger WOD Tips for Better Pacing
Badger WOD tips for smarter pacing, squat clean strategy, and pull-up management. Learn how to approach one of the most deceptive Hero WODs.
Hero WOD Generator for CrossFit Training
Hero WOD generator for CrossFit athletes. Build benchmark-inspired sessions, prep workouts, and hero-style conditioning based on level and equipment.
All 20 Hero WODs
Murph
For TimeLieutenant Michael P. Murphy, USN
U.S. Navy SEAL — Medal of Honor Recipient
Fran
For TimeCrossFit Benchmark
Named in the CrossFit tradition of naming benchmark WODs after women
Cindy
AMRAPCrossFit Benchmark
Named in the CrossFit tradition of naming benchmark WODs after women
DT
For TimeUSAF Staff Sergeant Timothy P. Davis
U.S. Air Force — KIA February 20, 2009, Kunar Province, Afghanistan
Helen
For TimeCrossFit Benchmark
Named in the CrossFit tradition of naming benchmark WODs after women
Grace
For TimeCrossFit Benchmark
Named in the CrossFit tradition of naming benchmark WODs after women
Annie
For TimeCrossFit Benchmark
Named in the CrossFit tradition of naming benchmark WODs after women
Fight Gone Bad
AMRAPNamed by BJ Penn
Created for MMA fighter BJ Penn's CrossFit preparation
Filthy Fifty
ChipperCrossFit Benchmark
A foundational CrossFit chipper benchmark
Karen
For TimeCrossFit Benchmark
Named in the CrossFit tradition of naming benchmark WODs after women
Josh
For TimeStaff Sergeant Joshua Whitton, USA
U.S. Army — KIA April 6, 2008, Baghdad, Iraq
Randy
For TimeUSAF Staff Sergeant Randy Moe
U.S. Air Force — KIA February 7, 2002, Philippines
Nate
AMRAPChief Special Warfare Operator Nathan H. Hardy, USN
U.S. Navy SEAL — KIA February 4, 2008, Iraq
Tommy V
For TimeChief Warrant Officer Thomas J. Veith, USA
U.S. Army — KIA June 7, 2008, Kunar Province, Afghanistan
Badger
For TimeUSAF Staff Sergeant Marc A. Recker
U.S. Air Force — KIA October 26, 2009, Nuristan Province, Afghanistan
Danny
AMRAPNYPD Detective Joseph Vigiano Jr.
New York Police Department — KIA September 11, 2001
Roy
For TimeMarine Staff Sergeant Roy Tisdale
U.S. Marine Corps — KIA July 8, 2012, Afghanistan
McGhee
AMRAPU.S. Army Corporal Ryan C. McGhee
U.S. Army — KIA May 13, 2009, Yusufiyah, Iraq
JT
For TimePetty Officer First Class Jeff Taylor, USN
U.S. Navy SEAL — KIA June 28, 2005, Kunar Province, Afghanistan
Michael
For TimeNavy Lieutenant Michael McGreevy Jr.
U.S. Navy SEAL — KIA June 28, 2005, Kunar Province, Afghanistan
What Are CrossFit Hero WODs?
Hero WODs are a specific category of CrossFit benchmark workouts, each dedicated to a service member, officer, or first responder who died in the line of duty. Unlike the "Girls" benchmarks (Fran, Helen, Grace), Hero WODs are intentionally brutal — designed to be a worthy physical memorial to the person they honour.
The most famous is Murph, performed every Memorial Day by hundreds of thousands of athletes worldwide. Others like DT, JT, and Badger carry their own communities and traditions. Each has a prescribed (RX) standard, scaling options for every fitness level, and reference scores that allow athletes to measure genuine progress over time.
Approaching a Hero WOD is different from a regular training session. The origin matters. Most athletes take a moment to read the tribute, understand who the workout honours, and carry that with them through the hardest rounds.
Build Your Training Around Hero WODs
Use the WODBuilders generator to create personalised training sessions — including Hero WOD prep weeks with proper loading and recovery.