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A Guide to the Benchmark Hero CrossFit Workouts

How many of these Hero workouts have you tried?

The CrossFit “Hero” Benchmark Workouts, also known as “The Heroes”, are named after fallen military and law enforcement personnel and are created to commemorate them.

Be impressed by intensity, not volume.

Here is an overview about some of the most common CrossFit Hero Benchmark Workouts (WODs) people look for:


JT

21-15-9 reps, for time:

  • Handstand push-ups
  • Ring dips
  • Push-up

Michael

3 rounds for time:

  • Run 800 meters
  • 50 Back Extensions
  • 50 Sit-ups

Murph

For time: Partition the pull-ups, push-ups, and squats as needed

  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Squats
  • 1 mile run

Daniel

For time:

  • 50 Pull-Ups
  • 400 meter run
  • 95 pund Thruster – 21 reps
  • 800 meter run
  • 400 meter run
  • 50 Pull-Ups

Josh

  • 95 pound Overhead squat – 21 reps
  • 42 Pull-Ups – For time
  • 95 pound Overhead squat – 15 reps
  • 30 Pull-Ups – For time
  • 95 pound Overhead squat – 9 reps
  • 18 Pull-Ups – For time

Jason

  • 100 Squats
  • 5 Muscle-Ups
  • 75 Squats
  • 10 Muscle-Ups
  • 50 Squats
  • 15 Muscle-Ups
  • 25 Squats
  • 20 Muscle-Ups

Badger

3 rounds for time:

  • 95 pound Squat clean – 30 reps
  • 30 Pull-Ups
  • Run 800 meters

Joshie

  • 40 pound Dumbbell snatch – 21 reps, right arm
  • 21 L – Pull-Ups
  • 40 pund Dummbbell snatch – 21 reps, left arm
  • 21 L – Pull-Ups

Nate

As many rounds as possible in 20 minutes:

  • 2 Muscle-Ups
  • 4 Handstand Push-Ups
  • 8 2-Pood Kettlebell swings

Randy

  • 75 Power Snatch – For time

Tommy V

  • 115 pound Thruster – 21 reps
  • 15 ft Rope Climb – 12 ascents
  • 115 pound Thruster – 15 reps
  • 15 ft Rope Climb – 9 ascents
  • 115 pound Thruster – 9 reps
  • 15 ft Rope Climb – 6 ascents

Griff

For time:

  • Run 800 meters
  • Run 400 meters backwards
  • Run 800 meters
  • Run 400 meters backwards

Ryan

Five rounds for time of:

  • 7 Muscle-Ups
  • 21 Burpees
  • Each burpee terminates with a jump one foot above max standing reach

Erin

For time:

  • 40 pound Dumbbells split clean – 15 reps
  • 21 Pull-Ups

Mr. Joshua

For time:

  • Run 400 meters
  • 30 Glute-ham sit-ups
  • 250 lb Deadlift – 15 reps

DT

For time:

  • 155 pound Deadlift – 12 reps
  • 155 pound Hang power clean – 9 reps
  • 155 pound Push jerk – 6 reps

Danny

As many Rounds in 20 min of:

  • 24″ box jump – 30 reps
  • 115 pound push press – 20 reps – Rounds completed
  • 30 Pull-Ups

Hansen

For time:

  • 30 reps Kettlebell swing 2 pood
  • 30 Burpees
  • 30 GHD sit ups

Tyler

For time:

  • 7 Muscle-Ups
  • 95 pound Sumo-deadlift high-pull

Lumberjack

  • 20 Deadlifts (275lbs)
  • Run 400m
  • 20 KB swings (2pood)
  • Run 400m
  • 20 Overhead Squats (115lbs)
  • Run 400m
  • 20 Burpees
  • Run 400m – For time
  • 20 Pullups (Chest to Bar)
  • Run 400m
  • 20 Box jumps (24″)
  • Run 400m
  • 20 DB Squat Cleans (45lbs each)
  • Run 400m

Garrett

For time:

  • 75 Squats
  • 25 Ring handstand push-ups
  • 25 L – Pull-Ups

War Frank

For time:

  • 25 Muscle-Ups
  • 100 Squats
  • 35 GHD sit-ups

McGhee

  • AMRAP in 30 min:
  • 275 pound Deadlift – 5 reps
  • 13 Push-Ups
  • 9 Box jumps – 24 inch box

Paul

5 Rounds For time:

  • 50 Double Unders
  • 35 knees to elbows
  • 185 pound Overhead walk – 20 yards

Jerry

For time:

  • Run 1 mile
  • Row 2k
  • Run 1 mile

Nutts

For time:

  • 10 Handstand push-ups
  • 250 pound Deadlift – 15 reps
  • 25 Box jumps – 30 inch box
  • 50 Pull-Ups
  • 100 Wallball shots – 20 pounds – 10′

Arnie

  • With a single 2 pood kettlebell
  • 21 Turkish get-ups – right arm
  • 50 Swings
  • 21 Overhead squats – left arm
  • 50 Swings – For time
  • 21 Overhead squats – right arm
  • 50 Swings
  • 21 Turkish get-ups – left arm

The Seven

Seven rounds of:

  • 7 Handstand push-ups
  • 135 pound Thruster – 7 reps
  • 7 knees to elbows
  • 245 pound Deadlift – 7 reps – For time
  • 7 Burpees
  • 7 Kettlebell swings – 2 pood
  • 7 Pull-Ups

RJ

For time:

  • Run 800 meters
  • 15 ft Rope Vlimb – 5 ascents
  • 50 Push-Ups

 


Luce

For time:

  • Run 1k
  • 10 Muscle-ups
  • 100 Squats

 


Johnson

  • 245 pound Deadlift – 9 reps
  • 8 Muscle-ups
  • 155lb Squat clean – 9 reps – rounds in 20 min

 


Roy

For time:

  • 225lb Deadlift – 15 reps
  • 20 Box jumps – 24 inch box
  • 25 Pull-Ups

 


Adambrown

For time:

  • 295 pound Deadlift – 24 reps
  • 24 Box jumps – 24 inch box
  • 24 Wallball shots – 20 pound ball
  • 195 pound Bench press – 24 reps
  • 24 Box jumps – 24 inch box
  • 24 Wallball shots – 20 pound ball
  • 145 pound Clean – 24 reps

 


Coe

For time:

  • 95 pound Thruster – 10 reps
  • 10 Ring Push-ups

 


Severin

For time:

  • 50 Strict Pull-ups
  • 100 Push-ups – release hands from floor at the bottom
  • Run 5K

 


Helton

Three rounds of, for time:

  • Run 800 meters
  • 50 pound dumbbell squat cleans – 30 reps
  • 30 Burpees

 


Jack

Max rounds in 20 minutes:

  • 115 pound Push press, 10 reps
  • 10 KB Swings, 1.5 pood
  • 10 Box jumps, 24 inch box

 


Forrest

For time:

  • 20 L-pull-ups
  • 30 Toes to bar
  • 40 Burpees
  • Run 800 meters

 


Bulger

For time:

  • Run 150 meters
  • 7 Chest to bar pull-ups
  • 135 pound Front squat – 7 reps
  • 7 Handstand push-ups

 


Brenton

Five rounds for time:

  • Bear crawl 100 feet
  • Standing broad-jump, 100 feetDo three Burpees after every five broad-jumps

 


Blake

For time:

  • 100 foot Walking lunge with 45lb plate held overhead
  • 30 Box jump – 24 inch box
  • 20 Wallball shots – 20 pound ball
  • 10 Handstand push-ups

 


Colin

For time:

  • Carry 50 pound sandbag 400 meters
  • 115 pound Push press – 12 reps
  • 12 Box jumps – 24 inch box
  • 95 pound Sumo deadlift high-pull – 12 reps

 


Thompson

For time:

  • 15 ft Rope Climb – 1 ascent
  • 95 pound Back squat – 29 reps
  • 135 pound barbells Farmer carry – 10 meters

 


Whitten

For time:

  • 22 Kettlebell swings – 2 pood
  • 22 Box jump – 24 inch box
  • Run 400 meters
  • 22 Burpees
  • 22 Wall ball shots – 20 pound ball

 


Bull

For time:

  • 200 Double-unders
  • 135 pound Overhead squat – 50 reps
  • 50 Pull-ups
  • Run 1 mile

 


Rankel

As many rounds as possible in 20 minutes:

  • 225 pound Deadlift – 6 reps
  • 7 Burpee pull-ups
  • 10 Kettlebell swings – 2 pood
  • Run 200 meters

 


Holbrook

Each round for time:

  • 115 pound Thruster – 5 reps
  • 10 Pull-ups
  • 100 meter Sprint
  • Rest 1 minute

 


Ledesma

Complete as many rounds as possible of:

  • 5 Parallette handstand push-ups
  • 10 Toes through rings
  • 20 pound Medicine ball cleans – 15 reps

 


Wittmann

For time:

  • 1.5 pood Kettlebell swing – 15 reps
  • 95 pound Power clean – 15 reps
  • 15 Box jumps – 24″ box

 


McCluskey

For time:

  • 9 Muscle-ups
  • 15 Burpee pull-ups
  • 21 Pull-ups
  • Run 800 meters

 


Weaver

4 rounds for time:

  • 10 L-pull-ups
  • 15 Push-ups
  • 15 Chest to bar Pull-ups
  • 15 Push-ups
  • 20 Pull-ups
  • 15 Push-ups

 


Abbate

For time:

  • Run 1 mile
  • 155 pound Clean and jerk – 21 reps
  • Run 800 meters
  • 155 pound Clean and jerk – 21 reps
  • Run 1 Mile

 


Hammer

Each round for time:

  • 135 pound Power clean – 5 reps
  • 135 pound Front squat – 10 reps
  • 135 pound Jerk – 5 reps
  • 20 Pull-ups

 


Moore

Rounds in 20 min:

  • 15 ft Rope Climb, 1 ascent
  • Run 400 meters
  • Max rep Handstand push-ups

 


Wilmot

For time:

  • 50 Squats
  • 25 Ring dips

 


Moon

For time:

  • 40 pound dumbbell Hang split snatch – 10 reps Right arm
  • 15 ft Rope Climb – 1 ascent
  • 40 pound dumbbell Hang split snatch – 10 reps Left arm
  • 15 ft Rope Climb – 1 ascent

 


Small

For time:

  • Row 1000 meters
  • 50 Burpees
  • 50 Box jumps – 24″ box
  • Run 800 meters

 


Morrison

50-40-30-20 and 10 rep rounds of (for time):

  • Wall ball shots – 20 pound ball
  • Box jump – 24 inch box
  • Kettlebell swings – 1.5 pood

 


Manion

Seven rounds of (for time):

  • Run 400 meters
  • 135 pound Back squat – 29 reps

 


Gator

Eight rounds of (for time):

  • 185 pound Front squat – 5 reps
  • 26 Ring push-ups

 


Bradley

10 rounds of (for time):

  • Sprint 100 meters
  • 10 Pull-ups
  • Sprint 100 meters
  • 10 Burpees
  • Rest 30 seconds

 


Meadows

For time:

  • 20 Muscle-ups
  • 25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
  • 30 Ring handstand push-ups
  • 35 Ring rows
  • 40 Ring push-ups

 


Santiago

Seven rounds of:

  • 35 pound Dumbbell hang squat clean – 18 reps
  • 18 Pull-ups
  • 135 pound Power clean – 10 reps
  • 10 Handstand push-ups

 


Carse

21-18-15-12-9-6-3 reps of:

  • 95 pound Squat clean
  • Double-under
  • 185 pound Deadlift
  • 24″ Box jump

 


Bradshaw

For time:

  • 10 rounds of:
  • 3 Handstand push-ups
  • 225 pound Deadlift – 6 reps
  • 12 Pull-ups
  • 24 Double-unders

 


White

Five rounds of (for time):

  • 15′ Rope climb, 3 ascents
  • 10 Toes to bar
  • 21 Walking lunge steps with 45lb plate held overhead
  • Run 400 meters

 


Santora

Three rounds of (for reps):

  • 155 pound Squat cleans – 1 minute
  • 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep) – 1 minute
  • 245 pound Deadlifts – 1 minute
  • Burpees – 1 minute
  • 155 pound Jerks – 1 minute
  • Rest 1 minute

 


Wood

5 Rounds of (for time):

  • Run 400 meters
  • 10 Burpee box jumps – 24″ box
  • 95 pound Sumo-deadlift high-pull – 10 reps
  • 95 pound Thruster – 10 reps
  • Rest 1 minute

 


Hidalgo

For time:

  • Run 2 miles
  • Rest 2 minutes
  • 135 pound Squat clean – 20 reps
  • 20 Box jump – 24″ box
  • 20 Walking lunge steps with 45lb plate held overhead
  • 20 Box jump – 24″ box
  • 135 pound Squat clean – 20 reps
  • Rest 2 minutes
  • Run 2 miles

 


Ricky

Rounds in 20 min:

  • 10 Pull-ups
  • 75 pound dumbbell Deadlift, 5 reps
  • 135 pound Push-press, 8 reps

 


Dae Han

Three rounds of (for time):

  • Run 800 meters with a 45 pound barbell
  • 15 foot Rope climb, 3 ascents
  • 135 pound Thruster, 12 reps

 


Desforges

Five rounds of:

  • 225 pound Deadlift – 12 reps
  • 20 Pull-ups
  • 135 pound Clean and jerk – 12 reps
  • 20 Knees to elbows

 


Rahoi

AMRAP – 12 min:

  • 24 inch Box Jump – 12 reps
  • 95 pound Thruster – 6 reps
  • 6 Bar-facing burpees

 


Zimmerman

AMRAP – 25 min:

  • 11 Chest-to-bar pull-ups
  • 2 Deadlifts – 315 pounds
  • 10 Handstand push-ups

 


Klepto

Four rounds of (for time):

  • 27 Box jumps – 24″ box
  • 20 Burpees
  • 11 Squat cleans – 145 pounds

 


Del

For time:

  • 25 Burpees
  • Run 400 meters with a 20 pound medicine ball
  • 25 Weighted pull-ups with a 20 pound dumbbell
  • Run 400 meters with a 20 pound medicine ball
  • 25 Handstand push-ups
  • Run 400 meters with a 20 pound medicine ball
  • 25 Chest-to-bar pull-ups
  • Run 400 meters with a 20 pound medicine ball
  • 25 Burpees

 


Pheezy

Three rounds of (for time):

  • 165 pound Front squat – 5 reps
  • 18 Pull-ups
  • 225 pound Deadlift – 5 reps
  • 18 Toes-to-bar
  • 165 pound Push jerk – 5 reps
  • 18 Hand-release push-ups

 


J.J

For time:

  • 185 pound Squat clean – 1 rep
  • 10 Parallette handstand push-ups
  • 185 pound Squat clean – 2 reps
  • 9 Parallette handstand push-ups
  • 185 pound Squat clean – 3 reps
  • 8 Parallette handstand push-ups
  • 185 pound Squat clean – 4 reps
  • 7 Parallette handstand push-ups
  • 185 pound Squat clean – 5 reps
  • 6 Parallette handstand push-ups
  • 185 pound Squat clean – 6 reps
  • 5 Parallette handstand push-ups
  • 185 pound Squat clean – 7 reps
  • 4 Parallette handstand push-ups
  • 185 pound Squat clean – 8 reps
  • 3 Parallette handstand push-ups
  • 185 pound Squat clean – 9 reps
  • 2 Parallette handstand push-ups
  • 185 pound Squat clean – 10 reps
  • 1 Parallette handstand push-up

 


Jag 28

For time:

  • Run 800 meters
  • 28 Kettlebell swings – 2 pood
  • 28 Strict Pull-ups
  • 28 Kettlebell clean and jerk – 2 pood each
  • 28 Strict Pull-ups
  • Run 800 meters

 


Brian

Three rounds of (for time):

  • 15 foot Rope climb – 5 ascents
  • 185 pound Back squat – 25 reps

 


Nick

Twelve rounds of (for time):

  • 45 pound Dumbbell hang squat clean – 10 reps
  • 6 Handstand push-ups on dumbbells

 


Strange

Eight rounds of (for time):

  • 600 meter Run
  • 1.5 pood Weighted pull-up – 11 reps
  • 11 Walking lunge steps, carrying 1.5 pood kettlebells
  • 1.5 pood Kettlebell thruster – 11 reps

 


Tumilson

Eight rounds of (for time):

  • Run 200 meters
  • 11 Dumbbell burpee deadlifts – 60 pound dumbbells

 


Ship

Nine rounds of (for time):

  • 185 pound Squat clean, 7 reps
  • 8 Burpee box jumps – 36″ box

 


Jared

Four rounds of (for time):

  • Run 800 meters
  • 40 Pull-ups
  • 70 Push-ups

 


Tully

For time:

  • Swim 200 meters
  • 40 pound Dumbbell squat cleans – 23 reps

 


Holleyman

Thirty rounds of (for time):

  • 5 Wallball shots – 20 poundball
  • 3 Handstand push-ups
  • 225 pound Power Clean – 1 rep

 


Adrian

Seven rounds of (for time):

  • 3 Forward rolls
  • 5 Wall climbs
  • 7 Toes to bar
  • 9 Box jumps – 30″ box

 


Glen

For time:

  • 135 pound Clean and jerk – 30 reps
  • Run 1 mile
  • 15 foot Rope climb – 10 ascents
  • Run 1 mile
  • 100 Burpees

 


Tom

AMRAP in 25 min:

  • 7 Muscle-ups
  • 155 pound Thruster – 11 reps
  • 14 Toes-to-bar

 


Ralph

Four rounds of (for time):

  • 250 pound Deadlift – 8 reps
  • 16 Burpees
  • 15 foot Rope climb – 3 ascents
  • Run 600 meters

 


Clovis

For time:

  • Run 10 miles
  • 150 Burpee pull-ups

 


Weston

Five rounds (for time) of:

  • Row 1000 meters
  • 200 meter Farmer carry – 45 pound dumbbells
  • 45 pound dumbbell Waiter walk – 50 meters, Right arm
  • 45 pound dumbbell Waiter walk – 50 meters, Left arm

 


Loredo

Six rounds of (for time):

  • 24 Squats
  • 24 Push-ups
  • 24 Walking lunge steps
  • Run 400 meters

 


Sean

Ten rounds of (for time):

  • 11 Chest to bar pull-ups
  • 75 pound Front squat – 22 reps

 


Hortman

AMRAP in 45 min:

  • Run 800 meters
  • 80 Squats
  • 8 Muscle-ups

 


Hamilton

Three rounds of (for time):

  • Row 1000 meters
  • 50 Push-ups
  • Run 1000 meters
  • 50 Pull-Ups

 


Zeus

Three rounds of (for time):

  • 30 Wall ball shots – 20 pound ball
  • 75 pound Sumo deadlift high-pull – 30 reps
  • 30 Box jump – 20″ box
  • 75 pound Push press – 30 reps
  • Row 30 calories
  • 30 Push-ups
  • Body weight Back squat – 10 reps

 


Barraza

In 18 minutes:

  • Run 200 meters
  • 275 pound Deadlift – 9 reps
  • 6 Burpee bar muscle-ups

 


Cameron

For time:

  • 50 Walking lunge steps
  • 25 Chest to bar pull-ups
  • 50 Box jumps – 24 inch box
  • 25 Triple-unders
  • 50 Back extensions
  • 25 Ring dips
  • 50 Knees to elbows
  • 25 Wallball “2-fer-1s” – 20 pound ball
  • 50 Sit-ups
  • 15 foot Rope climb – 5 ascents

 


Jorge

For time:

  • 30 GHD sit-ups
  • 155 pound Squat clean – 15 reps
  • 24 GHD sit-ups
  • 155 pound Squat clean – 12 reps
  • 18 GHD sit-ups
  • 155 pound Squat clean – 9 reps
  • 12 GHD sit-ups
  • 155 pound Squat clean – 6 reps
  • 6 GHD sit-ups
  • 155 pound Squat clean – 3 reps

 


Brehm

For time:

  • 15 foot Rope climb – 10 ascents
  • 225 pound Back squat – 20 reps
  • 30 Handstand push-ups
  • Row 40 calories

 


Omar

For time:

  • 95 pound barbell Thrusters – 10
  • 15 Bar-facing burpees
  • 95 pound barbell Thrusters – 20
  • 25 Bar-facing burpees
  • 95 pound barbell Thrusters – 30
  • 35 Bar-facing burpees

 


Gallant

For time:

  • Run 1 mile with a 20 pound medicine ball
  • 60 Burpee pull-ups
  • Run 800 meters with a 20 pound medicine ball
  • 30 Burpee pull-ups
  • Run 400 meters with a 20 pound medicine ball
  • 15 Burpee pull-ups

 


Bruck

Four rounds of (for time):

  • Run 400 meters
  • 185 pound Back squat – 24 reps
  • 135 pound Jerk – 24 reps

 


Smykowski

For time:

  • Run 6k
  • 60 Burpee pull-ups

 


Falkel

Rounds in 25 min:

  • 8 Handstand push-ups
  • 8 Box jump – 30 inch box
  • 15 foot Rope climb – 1 ascent

 


Donny

21-15-9-9-15-21 reps of (for time):

  • 225 pound Deadlift
  • Burpee

 


Dobogai

Seven rounds of (for time):

  • 8 Muscle-ups
  • 22 yard Farmer carry – 50 pound dumbbells

 


Roney

Four rounds of (for time):

  • Run 200 meters
  • 135 pound Thruster – 11 reps
  • Run 200 meters
  • 135 pound Push press – 11 reps
  • Run 200 meters
  • 135 pound Bench press – 11 reps

 


Don

For time:

  • 66 Deadlifts – 110 pounds
  • 66 Box jump – 24 inch box
  • 66 Kettlebell swings – 1.5 pood
  • 66 Knees to elbows
  • 66 Sit-ups
  • 66 Pull-ups
  • 66 Thrusters – 55 pounds
  • 66 Wall ball shots – 20 pound ball
  • 66 Burpees
  • 66 Double-unders

 


Dragon

  • Run 5k
  • 4 minutes to find 4 rep max Deadlift
  • Run 5k
  • 4 minutes to find 4 rep max Push jerk

 


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