The Heroes

At CrossFit Burlington (CFB) and throughout the CrossFit community, we conduct workouts to honor our nation’s fallen heroes – military servicemen and women, government agency personnel, first responders (law enforcement, fire fighters, and others), and more.  And in the truest sense of community, we honor fallen Canadian, Australian, and other military personnel as well.

These benchmark WODs tend to be the most physically, mentally, and emotionally challenging workouts a CrossFitter will perform.  They are typically long in duration, technically difficult, and programmed to test all that attempt them, each and every time.  These workouts are not often programmed into the daily training at CFB, as we reserve them for special occasions, typically holidays, as a community event.

Unfortunately, the list of Hero WODs is long and continues to grow.  But, we will continue to suffer, to honor their sacrifice.

A few of the well-known Hero workouts are named Murph, War Frank, and Luce.  They are described below:

Murph:  In memory of Navy Lieutenant (SEAL) Michael Murphy, 29, of Patchogue, NY, killed during combat operations in Afghanistan, 28 June 2005.
WOD:  Wearing a 20 pound vest perform the following for time:  1-mile run, 100 x pull-ups, 200 x push-ups, 300 x squats, 1-mile run.  Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1-mile run.

War Frank:  In memory of Captain Warren A. Frank, 26, of Cincinnati, OH, died 25 November 2008 while supporting combat operations in Ninewa province, Iraq.  He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan.
WOD:  Perform 3 rounds for time:  25 x muscle-ups, 100 x squats, 35 x GHD sit-ups.

Luce:  In memory of  Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died 2 August 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.
WOD: Wearing a 20 pound vest, perform 3 rounds for time: 1-km run, 10 x muscle-ups, 100 x squats.

Visit The Hero WODs at for a complete and updated list.