Hero WOD
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 Squats
8 Pull-ups (jump up, slow down or reverse pull-ups)
This WOD is called a Hero WOD because it is done in honor of a fallen soldier. This WOD was created in honor of U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, who died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. When you feel like you can’t go on and are only 10 minutes into this, think of the soldiers and what they push themselves through every day for us and keep going!
90 DAY CHALLENGE: DAY 45
Vi-shake
no caffeine
no caffeine
no soda
only fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce refined sugar intake
drink at least 3 glasses of water a day
Heidi Gallagher says
February 20, 2013 at 11:24 amMuscle Moms In The Morning
Heidi, Tatum, Katie, Donna
6 rounds- Great workout!!!
Denise says
February 20, 2013 at 11:43 am5 rounds plus 800 m run and 10 squats. My quads are screaming at me for the extra leg workout after WOD yesterday. Those squats were tough today!
Jen Morse says
February 20, 2013 at 12:00 pmIt's pouring rain and blowing a gale, these are the days I wish I had a treadmill!! Oh well, I will pick something from my wod hopper and do this another day!
Good luck ladies!
aj says
February 20, 2013 at 1:33 pmAltogether- 2.54 miles, 400 squats and 40 pull ups (jump up, slow lower) on a tree:) lol yes, I was running outside and found the perfect tree:)
aj says
February 20, 2013 at 1:34 pm5 rounds- I knew I was forgetting something! 🙂 that workout wore me out! 🙂
Bethany Ingram says
February 20, 2013 at 1:43 pmDid a long run yesterday, so broke it up into 400m row, 40 squats, 4 pull up then .25mi run, 40 squats then 4 pull up = 1 round. Total 5 and 1/2 rounds. Good one
Mjordan says
February 20, 2013 at 1:52 pm5 rounds. As a helicopter pilots wife, especially to a deployed sailor, may God bless all of our military and bring them home safe!
James Family says
February 20, 2013 at 2:15 pm6 rounds as rx'd
Loving all the wod this week, keep them coming.
Nicole says
February 20, 2013 at 2:32 pm7 rounds, YIKES that was hard! 3.5 miles, 560 squats and I had to substitue push ups for pull ups – the pull up machine was 1/2 way accross the gym, finished about 10 seconds over 45min. GREAT KILLER workout!
Roseanne Gies says
February 20, 2013 at 2:36 pm5 rounds! HOLY WOD!! That was a good one!!!
Kim Reynolds says
February 20, 2013 at 2:47 pm4 rounds, but loved it!! I'm a slow runner!
Tiffani Leavitt says
February 20, 2013 at 3:58 pmOnly had 20 minutes this morning, but went 5 seconds over to complete 3 rounds. Awesome job to all those completing 45 minutes – I'm dripping after just 20.
Joy Helgren says
February 20, 2013 at 4:30 pm6 rounds as Rxed except each run was 820m and had extra time at the end for another 400! Great workout! Love the burn!!!
Ian and Amy says
February 20, 2013 at 4:44 pm6 rounds + 400 meters
I had to talk myself into finishing! So glad I did 🙂
Jana Pace says
February 20, 2013 at 4:48 pmRaining today. Subbed this day from 2012. 23:04. Will do this on Saturday. A big Thank You to those that serve in the military.
jennyt says
February 20, 2013 at 5:06 pm5 rounds + 200m
subbed 50# standing lat pull downs for pull ups.
Karen says
February 20, 2013 at 5:25 pmwent 15 seconds over to complete 4 rounds plus 800 meter run. i did change it though:
800 meter run
80 core exercises (crunch, reverse crunch, plank, etc)
40 squats
8 tricep dips
i feel like I need more core exercises.
Kati Swanson says
February 20, 2013 at 5:31 pm6 rounds, push ups for pull ups. Had a hard time because kids needed my attention. :). They don't want me to be fit, apparently. Thank you for the workout!
SarahMC says
February 20, 2013 at 6:14 pm5 rounds exactly, as rx'd
kelley P says
February 20, 2013 at 6:59 pm4 rounds + 800 meters
Kim Jackson says
February 20, 2013 at 7:08 pm5 rounds plus 800m run.
Wow! Loved it though 🙂
Jen Morse says
February 20, 2013 at 7:19 pmThe rain stopped and the wind died out a lot! Woot!!
6 rounds plus an extra 35 seconds to finish the 7th run…
Subbed push ups for pulls ups since there was no where to do a pull up in the middle of the road…lol
Loved this wod!!
Adria says
February 20, 2013 at 7:40 pm4 Rounds. I'm an Army brat. Thought about my family full of Vets through the workout- especially those last squats- ouch!
Rujoco03 says
February 20, 2013 at 7:52 pm5 rounds as rx'd (reverse pull-ups)
Heather Foster says
February 20, 2013 at 8:01 pm5 rounds plus 800m and 15 squats.
Jenny Murdock says
February 20, 2013 at 8:03 pm7 rds. plus 200m. Lifted 10lb weights instead of pull-ups. Wow! I'm beat!
Kelli A says
February 20, 2013 at 8:05 pm4 rounds plus 800 meters.
Running after squats was brutal!
Rissa W says
February 20, 2013 at 8:11 pm6 rounds subbed push ups for pull ups. This was a fun workout!
Gillian Monte says
February 20, 2013 at 8:11 pm4 rounds minus 40 squats. Had to split them up the last round because they were killing me. Tricep dips instead of pull-ups. Whew, that one was rough.
Valentine says
February 20, 2013 at 8:12 pm5 full rounds, 1:10 to finish 6th round. Thought about the things I can do because of the brave men who protect our country.
Subbed pull-up/slow downs for pushups. My bar is upstairs and my treadmill is in the basement.
AWESOME workout! I have found myself getting complacent with the shorter workouts. This longer one is just what I needed today to rededicate myself to eating better!
Gr8ful0911 says
February 20, 2013 at 8:26 pm6 rounds & Thank You for the great WOD!
Gina Tate says
February 20, 2013 at 9:17 pm5 rounds plus 800 m.
went 15 seconds over to finish the 800 m
pushups instead of pull ups..
pushups in the road are a bit embarrassing! lol
Jenni says
February 20, 2013 at 9:27 pm7 rounds
As RXed.
Super strict with my squats after watching Monday's video. Surprisingly, the squats were easy with no burn! Love progression.
Felt slow on the runs but it was 45 minutes with 560 squats so I will let it pass.
Jump pull-ups.
Berta Crowe says
February 20, 2013 at 9:30 pmUnfortunately, I did not have 45 minutes for working out today, so I did Monday's workout that I missed. I'll do this one tomorrow or Saturday.
🙂
Liz says
February 20, 2013 at 9:34 pm4 rounds plus 800 meters on incline treadmill
Deborah says
February 20, 2013 at 9:37 pm5rds. I think my loop was longer than 800 … Maybe 1000.
Subbed pushups for pull ups because there was no where at the park to do pull ups. Great workout!
Alea Herrmann says
February 20, 2013 at 9:46 pm4 and a half rounds…first crossfit workout and absolutely LOVED it 🙂
Katie says
February 20, 2013 at 9:49 pm5 round in 39:00. Had yo stop to get ready for work
Jen Roe says
February 20, 2013 at 9:49 pm8 rounds + 800m run
kipping pull ups
squats kicked my butt. I really wanted to finish the 9th round in 45 minutes, however, my squats slowed me down the last few rounds.
You've gotta love dripping in sweat!
Katie says
February 20, 2013 at 9:50 pm5 round in 39:00. Had yo stop to get ready for work
Heather Foster says
February 20, 2013 at 10:24 pma note for myseld I think my 12 laps around the gym might be more than 800m But More is better than less, right! 🙂
Jen says
February 20, 2013 at 10:59 pm5 rounds plus 800m. Squats are killer at the end!
Carla Thompson says
February 20, 2013 at 11:17 pmMy heart wasn't in it today, so this workout would not have been accomplished. Subbed in WOD from 2-12-13 bc I skipped that one last week.
LeeMac says
February 20, 2013 at 11:48 pm6 full rounds plus 600 meters
emily says
February 21, 2013 at 12:34 am4 rounds plus an extra 800m and 8 reverse pull ups..loved this!
Kim V says
February 21, 2013 at 1:15 am5 rounds. Love/hate relationship with this one 😀
Michelle says
February 21, 2013 at 1:22 am4 rounds plus a little more running. Loved it!
Anything Military-related has a special place in my heart. Especially right now. My boyfriend leaves for basic training on Sunday and I'm so proud of him, but get teary anytime it gets brought up! Thanks for the great workout 🙂
The Roberts Family says
February 21, 2013 at 1:42 amI did slightly more than 800m, I just did .5 mile each time.
5 rounds.
Plus 40 CFSU'S
Linda Slater says
February 21, 2013 at 1:53 am4 Rounds in 40 MInutes…
Used Bands on ALL Pull Ups but tried to take the Squats deep..
Sarah says
February 21, 2013 at 2:39 am5 rounds + 400m. Reverse pull-ups.
amoritz says
February 21, 2013 at 2:50 am6 rounds..
Only did 40 squats each time…legs were really sore when I started and even worse now
Wanted to stop at 15 mins but made myself keep going and glad I did!
Tambra M says
February 21, 2013 at 4:26 am6
Rachael says
February 21, 2013 at 4:28 am4 full rounds + 800 meters and 30 squats, finished after time to complete 5 full rounds
bkbishopfamily says
February 21, 2013 at 4:48 am5 rds + 800m run
blessedly married to a military man-God bless our soldiers and their families!!
Sarah says
February 21, 2013 at 5:15 am6 rounds. My quads are already sore. I had to sub stationary bike for the run. Did in between 4 mins and 4:30 each time on the bike. This was a good one.
Miranda Hoberg says
February 21, 2013 at 12:46 pm5 rounds plus 800 meters and 32 squats
Tricep dips instead of pull ups
Cassi says
February 21, 2013 at 1:34 pm7 rounds (i think), with up right rows instead of pu, plus another 400+ run
yelly16 says
February 21, 2013 at 6:15 pm6 sets yesterday! Feeling healthier and stronger each day!
LindaK says
February 21, 2013 at 6:19 pm5 rounds + 400M (reverse pull-ups)
Timmy, Kris, Ezra & Ainsley says
February 21, 2013 at 8:32 pmSpent! Loved this WOD!
Dove says
February 21, 2013 at 8:48 pm7 rounds. Subbed knee p/u.
Kate Huether says
February 21, 2013 at 9:45 pm6 rounds, with pushups instead of pull ups 🙂
Mary says
February 21, 2013 at 10:48 pmI wasn't able to get this in yesterday, planning on doing this on Saturday with only 1 rest day this week.
I subbed 5 rounds
30s' hand stand against wall, heel touch only
60s' squat and hold
I really loved this one.
LaineyLove5 says
February 22, 2013 at 12:47 pm6 Rounds! This is really getting me moving and changing the way I look at working out! I was always just 'a runner,' but now its great to have a little more!
Hanna V says
February 22, 2013 at 6:24 pmThe six rounds I did took 49 minutes, executed back to back after friday's WOD, 2 min rest in between.
Free Style XC skiing 1400 m,
Squats and jumpin pull ups, slowly down done with skis on, had to take the poles off for pull ups.
This was a blast! And people Staring and wondering what the hell I was doing was just making me workout out harder.
Kimberly S says
February 22, 2013 at 6:24 pmMissed this workout on we'd, so subbing on Friday. 6 rounds, subbed boy pushups for pullups
Christy Homan says
February 22, 2013 at 6:59 pm6 rounds Clothes are soaking wet! I good challenge!
Dusty Gauthier says
February 23, 2013 at 5:57 am5 rounds
Tricep dips for pull-ups
J Gilly says
February 23, 2013 at 3:52 pm6 rounds
Katiecj says
February 23, 2013 at 8:15 pm6 rounds but did elliptical instead of running and did push ups because pull-up machine was on the other side of the gym and didn't want to lose my machine
thea says
February 24, 2013 at 10:02 pm5 rounds plus 400 meters.
Great WOD!
Lucy says
February 25, 2013 at 1:37 am3 rounds. I have to move WODs around to fit my schedule so doing this on Sunday.
First week of WODs and I'm slow, but loving it! I'm determined to get more rounds next time!
Maria Ernestine says
February 27, 2013 at 1:02 pmPat – 5rds +800
Maria – 5rd +300
Nissa V says
February 27, 2013 at 6:03 pm4 rounds + 800m with only 15 seconds to spare.
Pull ups on arm of treadmill.
Would never ever have pushed myself to do so many squats, so thank you for that! Scary how many strides it took for my legs to switch back over into "running mode" after the squats.
Sarah B. says
March 3, 2013 at 8:27 pmAlmost 4 rounds!
3 plus the running, pull-ups and 31 squats of the 4th round. I had two-ish minutes left when I finished the 4th run, so I figured I'd do the pull-ups and then just squat until time ran out.
I finished the rest of the 80 squats after time.