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#Herowod Reel by @winnesworld (verified account) - 8 Rounds->Track work->Weight vest work. Done in 30 minutes. Workout details ⬇️ 8 rounds. Every 3 minutes, run 400 meters. In whatever remaining time
822.6K
WI
@winnesworld
8 Rounds—>Track work—>Weight vest work. Done in 30 minutes. Workout details ⬇️ 8 rounds. Every 3 minutes, run 400 meters. In whatever remaining time, complete max squats on odd rounds (round 1,3,5,7) or max pushups in even rounds (rounds 2,4,6,8) 1 minute rest between rounds. Push the pace on the runs and really go max effort on the squats and pushups. 20lb weight vest optional but highly encouraged. This is a great one for ACFT prep or Murph prep or just overall capacity building and getting used to a weight vest. Save, share, knock it out and challenge yourself • • • • #workoutoftheweek #workoutoftheday #trackworkout #weightvestworkout #herowod #bodyweightworkout
#Herowod Reel by @winnesworld (verified account) - ⚡️Every 2 Minutes⚡️ Back to work How many rounds can you finish in? Goal should be under 10 Rounds Workout details ⬇️ -Every 2 minutes: Complete th
914.4K
WI
@winnesworld
⚡️Every 2 Minutes⚡️ Back to work How many rounds can you finish in? Goal should be under 10 Rounds Workout details ⬇️ -Every 2 minutes: Complete the run and then knock out max burpees in remaining time. -1 minute rest -Continue for as many rounds as it takes until you accumulate 100 burpees -Goal should be to get into your burpees with around 1-1:10 left on the clock Pace yourself- If you get 10 per round then you can finish in 10 rounds. If you get 14 burpees every round, you can finish in 7 rounds exactly. I went out a little too fast and burned out at the end with 8 rounds. This is a great minimal equipment workout that can be knocked out under 30 minutes easy. Weight vest: (M): 20lbs (F): 14lbs Save, share, tag and knock this one out! ⚡️Weekly workouts are back⚡️ • • • • #workoutoftheday #workoutoftheweek #weightvestworkout #herowod #burpees #bodyweightworkouts
#Herowod Reel by @winnesworld (verified account) - ⚡️20 Rounds⚡️ The last half is the gut check. Can you get under 25 minutes? Workout details ⬇️ 20 rounds: 5,4,3,2,1 rep scheme. -Every 5 rounds r
1.2M
WI
@winnesworld
⚡️20 Rounds⚡️ The last half is the gut check. Can you get under 25 minutes? Workout details ⬇️ 20 rounds: 5,4,3,2,1 rep scheme. -Every 5 rounds run 400 meters -Shoot for around 6-7 minutes every 5 rounds -Pace yourself especially on the first few rounds to keep a consistent pace -Once you traverse the box on the burpee over box, you’ll just start your round from that side. Weight/Box height: (M): 20lb vest/24 inch (F): 16lb vest/20 inch Scaling option: No vest or reduce rounds to 10 Save, share, tag, and drop your times! • • • • #workoutoftheday #workoutoftheweek #weightvestworkout #herowod #burpee #boxjump
#Herowod Reel by @graveperformance - Happy Veterans Day to all the Vets! Same as the years in the past, I took some time this morning to knock out Hero WOD "Chad" with one of my teammate
60.9K
GR
@graveperformance
Happy Veterans Day to all the Vets! Same as the years in the past, I took some time this morning to knock out Hero WOD “Chad” with one of my teammates⚔️ In honor of Navy Seal Chad Wilkinson and to bring awareness for suicide prevention #chad1000x •Tag and send to those you challenge to complete this workout!🇺🇸 • “CHAD” For Time -1000 Box Step Ups (20” box) (40lb Ruck/ 30lb Ruck) *If needed scale down to no ruck or weight vest. *No time limit, just finish the workout! *Finished 46:28 Used my work vest loaded out and through on a halligan to try and get as close to 40 pounds as possible. GET AFTER IT⚔️⚡️🤘🏼 #wegohome #WOD #workoutoftheday #crossfit #functionalfitness #herowod #herowodchad #veteransday
#Herowod Reel by @larolon (verified account) - Murph 2025 En memoria del teniente Michael P. Murphy y de todos los héroes que lo dieron todo. 1 milla corriendo 100 pull-ups 200 push-ups 300 air s
118.5K
LA
@larolon
Murph 2025 En memoria del teniente Michael P. Murphy y de todos los héroes que lo dieron todo. 1 milla corriendo 100 pull-ups 200 push-ups 300 air squats 1 milla corriendo Este fue mi segundo año haciéndolo desde que me mudé a Miami… #herowod #miami #crossfit #crossfitcommunity #workhard Te animas a hacer este entrenamiento?
#Herowod Reel by @tactical_workout_yoshi - CrossFit Hero WOD "Murph" 「自分との闘い」の代名詞。 内容はシンプル。でも過酷。 1 mile Run（約1.6km） 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run（1.6km） ※ウエイトベスト（9kg）着用
4.1K
TA
@tactical_workout_yoshi
CrossFit Hero WOD “Murph” 「自分との闘い」の代名詞。 内容はシンプル。でも過酷。 1 mile Run（約1.6km） 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run（1.6km） ※ウエイトベスト（9kg）着用での実施が正式ルール。 ⸻ このワークアウトは、戦死した米海軍特殊部隊マイケル・マーフィー中尉を称えて行われるHero WOD。 毎年、世界中のアスリートが「Memorial Day」である5月26日に彼の勇気を胸にMurphを行います。 日本にも沢山の英雄(公安官)がいます。 彼らに敬意をもって取り組みました🫡🇯🇵 ⸻ あなたは何のために戦いますか？ #元自衛官 #水陸機動団 #MurphChallenge #HeroWOD #CrossFit #MilitaryWorkout #MemorialDayMurph #MurphWorkout #自分との闘い
#Herowod Reel by @_anthony_diaz - HERO WOD "SC4" Thanks for sharing @jonarnold56 🤙🏽 Buy-In: 44 Push-Ups Directly into, 4 Rounds of: 400 meter Run 4 Front Squats (Men 115/Women 85lb)
158.9K
_A
@_anthony_diaz
HERO WOD “SC4” Thanks for sharing @jonarnold56 🤙🏽 Buy-In: 44 Push-Ups Directly into, 4 Rounds of: 400 meter Run 4 Front Squats (Men 115/Women 85lb) 4 Burpees 4 Thrusters (115/85lb) 4 Burpees 4 Push Presses (115/85lb) 4 Burpees 4 Power Cleans (115/85lb) 4 Burpees Buy-Out: 44 Push-Ups Goal time try to finish under 40 mins Great time under 25 mins Can sub run for 500/400m row or ski, 1000/800m bike erg, 32/24 cals airbike Can sub barbell for dual DB’s, KB’s or sandbag Scaled weight: Men 95lb, Women 65lb *choose weight accordingly* Background: This hero workout is dedicated to Sergeant Mike Stephen, Stone County Sherifi’s Ofice, AR, who was shot and killed on July 18, 2019, while responding to a domestic incident at a home in the area of 2020 Flag Road in Arkansas. At the time of his death, Sgt. Stephen was speaking to a female in the front yard when another subject opened fire, striking him and the woman. The subject who opened fire was found dead by responding deputies. This tribute was designed by Jon Arnold @jonarnold56 a fellow cop and good friend of Sgt. Stephen. According to Jon, Sgt. Stephen’s badge number was 4 so the rep scheme features 4’s #fitness #run #garagegym #fitdad #fitmom #wod #hiit #crossfit #hybridathlete #functionaltraining #travelwod #travelworkout #hotelworkout #functionalbodybuilding #functionalfitness #madetoadapt #gym #workout #anywhereanytime #wedontquit #memorialwod #memorialday #herowod #runner #neverforget
#Herowod Reel by @yuperform - HERO WOD "94" For Time: 4-6-8-10-12-14-12-10-8-6-4 of dual dumbbell snatch (20kg/12kg) scale as req. air squats burpees Background:
This workout i
40.2K
YU
@yuperform
HERO WOD “94” For Time: 4-6-8-10-12-14-12-10-8-6-4 of dual dumbbell snatch (20kg/12kg) scale as req. air squats burpees Background:
This workout is dedicated to the two brave Victorian Police members, D/LSC Neal THOMPSON & SC Vadim DE WAART who tragically lost their lives in the line of duty on 26 August 2025. The number 94 represents their ages combined—Just 59 and 35 respectively. Historically, Australian heroes do not have these created for them like in other countries. I created this workout to acknowledge the members’ sacrifice. It is something simple everyone can do as an act of remembrance to honour their lives and keep their legacy alive. As a former member and now a fitness coach, this is the best way I know to pay tribute to them. The greatest respect we can show those who have fallen is to continue striving to be the best version of ourselves and to live life fully, without any regrets. Today, we train for them. Whatever you’re feeling—anger, sadness, grief—channel it. Push yourself, leave it all on the floor, and make every rep count in their memory. #herowod #heroes #police #endofwatch #wod #goonemore #betterthanyesterday #workoutoftheday #victoriapolice #thinblueline #family
#Herowod Reel by @sieun.log - 캐나다 첫 쓰로다운🇨🇦 힘들고 재밌었따 ㅋㅋ 이런 와드 태어나서 처음이야 Happy 2nd Anniversary, CrossFit Sunalta! Thanks for giving us another great reason to sweat and celebrate✨
3.3K
SI
@sieun.log
캐나다 첫 쓰로다운🇨🇦 힘들고 재밌었따 ㅋㅋ 이런 와드 태어나서 처음이야 Happy 2nd Anniversary, CrossFit Sunalta! Thanks for giving us another great reason to sweat and celebrate✨ [WOD] Team Workout (MMM/FFF) TC 60min -Helen 3 Rounds: 400m Run / 200m Run 21 KB Swings (53/35 | 35/25) 12 Pull-Ups / Jumping Pull-Ups -2000m Row -Diane 21-15-9 Deadlifts (225/185 | 135/95) HSPU / Push-Ups -Spicy Annie 150 Double Unders (RX) / Jumping Jacks (Scaled) 150 Toes-to-Bar (RX) / Sit-Ups (Scaled) -Isabel 30 Snatches (135/95) | (95/65)(65/45) This movement has three levels to choose from. Scaled folks can either do (95/65) or (65/45) -Fran 21-15-9 Thrusters (95/65 | (45/35) Pull-Ups / Jumping Pull-Ups Ring Rows can be substituted if you cant do jumping Pull Ups -400m Team Run All teammates run together! How it works: Partition the reps between teammates however you want! For example: Helen: 1 Round per athlete Diane: One does all Deadlifts, others do HSPUs/ Push-Ups Isabel: Take turns on each Snatch Fran: Split the Thrusters and Pull-Ups as needed! > 기록: 40분 55초 #crossfit #throwdown #lifeincalgary #herowod #크로스핏 #운동하는직장인
#Herowod Reel by @eldiariodelcoach - HERO WOD: CABO LÓPEZ For Time 50 Pushups 100 Double unders Then, 3 rondas: 12 Deadlifts 12 High box jumps 9 Hang Clean 9 Burpees 6 S2OH 6 High
66.2K
EL
@eldiariodelcoach
HERO WOD: CABO LÓPEZ For Time 50 Pushups 100 Double unders Then, 3 rondas: 12 Deadlifts 12 High box jumps 9 Hang Clean 9 Burpees 6 S2OH 6 High box jumps Al terminar, 100 Pullups Cada break 3 HSPU RX: 60/40Kg Time cap 35’⏱️ Objetivo sub 25’ 🔥 💡 Un Hero WOD completo que exige fuerza, potencia, resistencia y mentalidad: • Inicia con push-ups y double unders para activar el sistema cardiovascular. • La parte central mezcla ciclo de barra y pliometría, elevando la frecuencia cardíaca. • El cierre con 100 pull-ups bajo fatiga pone a prueba la tracción y la disciplina mental. 👉 Clave: gestionar el ritmo y los descansos, especialmente antes del bloque final, donde la técnica y la respiración marcan la diferencia. #HeroWOD #CaboLopez #FunctionalTraining #Deadlift #HangClean #ShoulderToOverhead #PullUps #BoxJumps #DoubleUnders #Burpees #CrossTraining #EntrenamientoFuncional #StrengthAndConditioning #Humano360 #TrainSmart #MentalidadDeAcero
#Herowod Reel by @azbuiltfitness - Grateful I get to do this workout… This isn't easy and that's the way it should be. It gives you plenty of time to think through and remember our pas
30.6K
AZ
@azbuiltfitness
Grateful I get to do this workout… This isn’t easy and that’s the way it should be. It gives you plenty of time to think through and remember our past and present veterans who we are forever thankful for. 🇺🇸 There are many ways to complete this workout and while it seems overwhelming, you can scale the reps or weight to make it right for you. Thank you @thedavecastro for creating this workout and @thestepupfoundation for continuing to raise awareness and provide support for suicide prevention in remembrance of Chad Wilkinson. Earn your fitness! 👊 #goruck #chad1000x #boxstepups #pushups #stepupfoundation #trailheadsct #veteransdayworkout #heroworkout #crossfitworkout #herowod
#Herowod Reel by @coachgregmountain - We don't just train together-we honor together. 💪🇺🇸 Finished Murph side by side this year… every rep, every step, together. For the fallen. For eac
1.4K
CO
@coachgregmountain
We don’t just train together—we honor together. 💪🇺🇸 Finished Murph side by side this year… every rep, every step, together. For the fallen. For each other. For growth. 🫡❤️ #MurphChallenge #MemorialDayMurph #CouplesThatTrain #FitCoupleGoals #HonorTheFallen #MurphTogether #NoExcuses #StrongerTogether #FitnessMotivation #HeroWOD

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