Sunday WOD

You got that right. You can choose to honour one of 202 heroes today with your best effort. Most HERO workouts are meant to be grueling and mentally challenging. Many will have high volume of reps so scale the workout to a level that is attainable yet challenging.

You can find the list here:

Here’s a few I picked out:


For time:

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run

RX: with a weighted vest 14#/20#. Note that you can mix and match the number of pull-ups, push-ups and air squats per round until you get to the prescribed volume. For example, after running 1-mile, do 20 rounds of Cindy (5 pull-ups/10 push-ups/15 air squats). If you are in the gym, the time cap for Murph is 45 minutes.


For time:

1-mile run

2K row

1-mile run


5 rounds for time of:

7 muscle-ups

21 burpees


5 rounds for time of:

15 dumbbell split clean

21 pull-ups

25#/40# dumbbell


3 rounds for time of:

800m run

30 dumbbell squat cleans

30 burpees

35#/50# dumbbells


Complete as many rounds as possible in 20 minutes of:

10 push presses

10 KB swings

10 box jumps

95#/1 pood/20″ box, 115#/1.5 pood/24″ box


10 rounds for time of:

100 meter sprint

10 pull-ups

100 meter sprint

10 burpees

Rest 30 second