Crossfit HERO Workout “DT” 5 Rounds for Time of: 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Push Jerks Introduction: The “DT” workout is one of CrossFit’s iconic Hero Workouts, named in honor of USAF Staff Sergeant Timothy P. Davis, who was killed in action on February 20, 2009, while serving […]
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Crossfit HERO Workout BADGER 3 Rounds for Time of: 30 Squat Cleans (95 lbs / 65 lbs) 30 Pull-Ups 800-meter Run Introduction: The “Badger” Hero Workout stands as a solemn tribute to Navy Chief Petty Officer Mark Carter, also known as “Badger,” who lost his life in Iraq in 2007. This workout, like
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Crossfit HERO Workout BULL 2 rounds for time: 200 Double-Unders 50 Overhead Squats (135/95 lbs) 50 Pull-Ups Run 1 Mile Introduction: The “BULL” CrossFit Hero Workout is named in honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, who gave his life in service to his country. Designed to test both physical and mental
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Memorial day May 25th 2024 MURPH 1-mile run 100 pull-ups 200 push-ups 300 air squats Another 1-mile run Introduction: As Memorial Day approaches on May 25, 2024, we prepare to honor the courageous men and women who have made the ultimate sacrifice in service to their country. Among them is Navy Lieutenant Michael P. Murphy,
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MURPH 1-mile run 100 pull-ups 200 push-ups 300 air squats Another 1-mile run Introduction: Named in honor of Navy Lieutenant Michael P. Murphy, the Murph workout stands as a testament to courage, resilience, and sacrifice. This iconic CrossFit Hero Workout commemorates the selfless actions of a true American hero who made the ultimate sacrifice
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MEGAN 21-15-9 repetitions for time of: Burpees Kettlebell Swings (53/35 lb, 24/16 kg) Double Unders Introduction: Welcome to the world of CrossFit, where workouts are not just exercises but challenges that push your limits and redefine your fitness goals. Today, we introduce you to “Megan,” a benchmark workout designed to test your endurance, stamina, and
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HOPE 3 rounds for total reps, one minute each of: Burpees Power Snatches (75/55 lbs, 34/25 kg) Box Jumps (24/20 inches) Thrusters (75/55 lbs, 34/25 kg) Chest-to-Bar Pull-ups 1 min Rest Introduction: Welcome to the world of CrossFit, where workouts are named after inspiring individuals and aim to challenge both body and mind. Among
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MAGGIE 20 Handstand Push-ups 40 Pull-ups 60 Pistols (alternating) Introduction: Welcome to the world of CrossFit, where intensity meets variety, and workouts are as diverse as the athletes who do them. Today, we’ll dive into “Maggie,” one of the renowned benchmark workouts, designed to push your limits and challenge your fitness journey. Whether you’re
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MARGUERITA For time: 50 reps of Burpees 50 reps of Push-ups 50 reps of Sit-ups 50 reps of Squats Introduction: Welcome to the world of CrossFit, where the benchmark workouts, affectionately known as “The Girls,” test your limits and push you to new heights of fitness. Among these iconic workouts is “Marguerita,” a challenging
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GWEN 15-12-9 repetitions of: Clean and Jerk (max weight, must be unbroken sets) Introduction: CrossFit’s benchmark workouts, known as “The Girls,” are designed to push athletes to their limits and provide a standard for measuring progress. “Gwen” is one such workout, focusing on strength and technique through a challenging rep scheme with the clean
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