TRAINING HUB
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HERO WODS
Workouts dedicated to fallen service members and first responders. Honor their sacrifice through sweat, determination, and remembrance.
Murph
Lt. Michael P. Murphy
Navy SEAL • Afghanistan
•1 mile run
•100 pull-ups
•200 push-ups
•300 air squats
•1 mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. Wear a 20lb vest (Rx).
DT
TSGT Timothy P. Davis
Air Force • Afghanistan
•12 deadlifts (155/105 lb)
•9 hang power cleans
•6 push jerks
•5 rounds for time
Complete 5 rounds as fast as possible.
Nate
Chief Petty Officer Nate Hardy
Navy SEAL • Iraq
•2 muscle-ups
•4 handstand push-ups
•8 kettlebell swings (70/53 lb)
•AMRAP 20 minutes
As many rounds as possible in 20 minutes.
JT
Petty Officer 1st Class Jeff Taylor
Navy SEAL • Afghanistan
•21 handstand push-ups
•21 ring dips
•21 push-ups
•21-15-9 reps for time
Complete 21-15-9 reps of each movement.
Michael
Navy Lieutenant Michael McGreevy
Navy SEAL • Afghanistan
•800m run
•50 back extensions
•50 sit-ups
•3 rounds for time
Three rounds for time.
Randy
Randy Simmons
LAPD SWAT • Los Angeles, CA
•75 power snatches (75/55 lb)
•For time
75 power snatches for time. First responder hero.
These workouts are performed in memory of those who made the ultimate sacrifice. Take a moment before or after to honor their memory.
MISSION-FOCUSED FEATURES
Tools designed specifically for veterans and first responders. Track your transformation, share your story, and approach every race like a mission.
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