The "MURPH" Hero WOD

The Murph workout is one of the most well-known Hero Workouts (Hero WODs) in the CrossFit community. It honors Lieutenant Michael P. Murphy, who was killed in action in Afghanistan on June 28, 2005, during Operation Red Wings.

For Time:

• 1-mile run

• 100 Pull-ups

• 200 Push-ups

• 300 Air Squats

• 1-mile run

Rx (Prescribed):

• Wear a 20 lb weighted vest for men or 14 lb weighted vest for women (or body armor if available).

Scaling Options

Many athletes modify ("scale") Murph based on their fitness level. Common options include:

• Partitioning the reps into 20 rounds of:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats

• Reducing the total number of repetitions.

• Using assisted pull-ups, ring rows, or banded pull-ups.

• Completing the workout without a weighted vest.

Why It Matters

Murph is traditionally completed on Memorial Day as a tribute to Lt. Murphy and all the men and women who have given their lives in service to the United States. For many participants, it is much more than a workout—it is an opportunity to reflect on sacrifice, perseverance, and service.

Fun Fact: While undergoing various medical treamtents, Josiah took on the "MURPH" challengeing himself.  Josiah set out to complete a "MURPH" in its entirety each daay for an entire month.  During this time, Josiah faced many struggles but never gave up and saw each workout through each day.  After his month long challene, Josiah then continued to do a "MURPH" workout on a regular basis making it a routine.

The "DT" Hero WOD

The DT workout is a classic CrossFit Hero WOD that honors Timothy P. Davis, a U.S. Air Force Staff Sergeant who was killed in 2009 while supporting Operation Enduring Freedom in Afghanistan.

DT Hero WOD

5 Rounds for Time:

• 12 Deadlifts

• 9 Hang Power Cleans

• 6 Push Jerks

Rx (Prescribed):

• Men: 155 lb (70 kg)

• Women: 105 lb (48 kg)

Total Repetitions

• 60 Deadlifts

• 45 Hang Power Cleans

• 30 Push Jerks

• 135 total repetitions

Workout Strategy

• Maintain a steady pace rather than sprinting the first rounds.

• Break the deadlifts into manageable sets if grip becomes a limiting factor.

• Focus on efficient transitions between movements, as all three use the same barbell.

• Preserve your grip and shoulders for the final rounds.

Scaling Options

Athletes commonly scale DT by:

• Reducing the barbell weight.

• Performing power cleans instead of hang power cleans if needed.

• Reducing the number of rounds or repetitions for beginners.

• Using dumbbells if a barbell is unavailable.

The Meaning Behind DT

Like many Hero WODs, DT serves as a tribute to a fallen service member. While physically demanding, the workout is intended to encourage athletes to reflect on the sacrifice, courage, and commitment of those who have served their country. It has become a staple workout in the CrossFit community and is frequently performed during Hero WOD events and memorial workouts.

The "HELEN"

The Helen workout is one of CrossFit's original "Girl" benchmark workouts. Unlike Hero WODs such as Murph or DT, Helen is designed to measure an athlete's fitness and track progress over time.

Helen

3 Rounds for Time:

• 400-meter run

• 21 Kettlebell Swings

• 12 Pull-ups

Rx (Prescribed):

• Men: 53 lb (24 kg) kettlebell

• Women: 35 lb (16 kg) kettlebell

• Pull-ups may be strict, kipping, or butterfly, depending on the athlete's ability and competition standards.

Workout Focus

Helen tests multiple areas of fitness, including:

• Cardiovascular endurance

• Grip strength

• Pulling strength

• Hip power

• Overall work capacity

Strategy

• Run at a sustainable pace to avoid excessive fatigue.

• Complete kettlebell swings in large, unbroken sets when possible.

• Stay efficient on pull-ups by avoiding early failure and minimizing unnecessary breaks.

• Transition quickly between movements to maintain momentum.

Scaling Options

Athletes commonly scale Helen by:

• Reducing the kettlebell weight.

• Performing ring rows or band-assisted pull-ups instead of pull-ups.

• Shortening the run distance (e.g., 200 meters).

• Reducing the number of rounds for beginners.

Purpose

Helen is one of CrossFit's most recognizable benchmark workouts and is frequently repeated throughout the year to measure improvements in endurance, strength, and overall fitness. Because the workout remains consistent, athletes can compare their times over months and years to evaluate their progress.

The "CHAD"

The Chad workout is a CrossFit Hero WOD created to honor Chad Wilkinson, a U.S. Navy SEAL who passed away in 2018. The workout also serves to raise awareness for veterans' mental health and suicide prevention.

Chad Hero WOD

For Time:

• 1,000 Box Step-Ups

  • Box Height: 20 inches

  • Wearing a 45 lb (20 kg) rucksack or weighted vest (Rx)

Rx (Prescribed):

• Men: 45 lb weighted vest or rucksack

• Women: 45 lb weighted vest or rucksack (weight may be scaled based on ability)

Workout Focus

Chad is less about speed and more about:

• Mental toughness

• Endurance

• Lower-body stamina

• Perseverance

• Honoring sacrifice through sustained effort

Strategy

• Establish a steady, sustainable pace from the beginning.

• Alternate lead legs frequently to reduce fatigue.

• Break the workout into manageable sets (for example, 10 sets of 100 or 20 sets of 50).

• Stay hydrated if completing the workout outdoors or in warm conditions.

Scaling Options

Athletes may scale the workout by:

• Removing the weighted vest.

• Using a lighter vest or rucksack.

• Reducing the total repetitions (e.g., 500 or 750 step-ups).

• Lowering the box height if needed.

Chad1000X

The workout gained worldwide recognition through the Chad1000X event, an annual fundraiser benefiting veterans and first responders through the Step Up Foundation. Thousands of athletes complete the workout each Veterans Day to honor Chad Wilkinson's legacy while supporting mental health initiatives.

Why It Matters

Chad is considered one of CrossFit's most mentally demanding Hero WODs. While the movements are simple, completing 1,000 weighted step-ups requires discipline, resilience, and determination. The workout embodies the values of service, sacrifice, and perseverance, making it a meaningful tribute to those who have served and a reminder of the importance of supporting mental health within the military and first responder communities.