Hero workouts are one of the most meaningful—and often most misunderstood—parts of CrossFit culture. On the surface, they look like brutally hard workouts designed to push athletes to their limits. And they are. But the real significance of Hero WODs goes far beyond fitness. They represent sacrifice, perspective, and a deeper purpose behind the work we do in the gym.
Hero WODs are named after fallen military members, law enforcement officers, and first responders who gave their lives in the line of duty. Each workout is intentionally challenging, often longer and more demanding than a typical class workout. That difficulty isn’t random—it’s symbolic. It’s meant to honor the physical and mental toughness these individuals embodied, and to give participants a small glimpse into the kind of grit and resilience they lived with daily.
One of the most well-known Hero WODs is Murph workout. The workout consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1-mile run—often performed while wearing a weighted vest. Murph is named after Michael Murphy, a Navy SEAL who was killed in Afghanistan in 2005. He was posthumously awarded the Medal of Honor for his actions during Operation Red Wings, where he knowingly put himself in harm’s way to call for help and ultimately save his team.
What makes Murph so powerful isn’t just the physical challenge—it’s the intention behind it. When athletes take on this workout, especially in a group setting, it becomes more than just reps and rounds. It becomes a shared experience rooted in respect and remembrance.
That’s why so many CrossFit gyms across the country perform Murph on Memorial Day. Memorial Day is a time to honor those who have died while serving in the U.S. military, and Murph has become a meaningful way for the CrossFit community to do just that. Instead of a moment of silence alone, the workout creates an active form of remembrance—one where people come together, push themselves, and reflect on the reason behind the effort.
For many, Murph is the only time all year they do that specific workout. It becomes a benchmark, not just physically but emotionally. You remember where you were last year, who you did it with, and how it felt. It’s not uncommon to see people pacing differently, encouraging others more, or simply taking a moment mid-workout to reflect. The environment is different—less about competition and more about connection.
Hero WODs like Murph also serve as a powerful reminder of perspective. It’s easy to get caught up in everyday frustrations—missed lifts, slow progress, busy schedules. But during a Hero workout, those things tend to fade. The discomfort you feel starts to take on new meaning. It’s no longer just about you; it’s about honoring someone who gave everything.
At a gym level, these workouts strengthen community in a way few others can. Everyone—from seasoned athletes to first-timers—comes together with a shared purpose. Movements can be scaled, reps can be modified, but the intention remains the same. That inclusivity is part of what makes Hero WODs so impactful. You don’t have to be elite to participate. You just have to be willing to show up and give effort.
Ultimately, Hero WODs remind us that fitness can be about more than aesthetics or performance. It can be about gratitude, remembrance, and connection. Murph, especially on Memorial Day, is a chance to step outside of your normal routine and be part of something bigger than yourself.
And that’s what makes it matter.
