Hero WODs Without Equipment

Hero WODs Without Equipment (Image Source: Shutterstock)

High-Intensity Jobs = High-Intensity Workouts

People who work in dangerous professions must maintain a high degree of physical fitness to perform optimally during stressful situations.

CrossFit Workouts Are Tailored To Help People Break Past Plateaus (Image Source: Shutterstock)

Civilians Stand To Benefit From Hero Workouts Of the Day

People who are not serving in the military or as first responders still gain a lot from performing hero WODs.

The Murph Hero WOD

During an intense firefight in Afghanistan in June 2005, Murphy decided to brave gunfire in order to relay the position of his men. This eventually led to the rescue of Navy SEAL Marcus Luttrell. The story of Murphy and his team is told in the movie Lone Survivor.

Murph Hero Workout Tips (WODprep Strategy Guide) — WODprep
  • 1 mile run
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • 1 mile run

No Equipment? There Are Plenty Of Hero WODs You Can Still Tackle

You can complete many effective Hero WODs without any exercise or weightlifting equipment.

The Warmup: Pec Stretch In A Doorway

Stretching is vitally important before a hero WOD. The entire body needs to move and relax so muscles can get prepared for exercise.

Doorway Pec Stretch — BodySolutionsNJ

A Powerful Workout: Push-Ups For 30 Days Challenge

The push-up is an essential element of many Hero WODs. Because of this, workouts like the ‘Murph’ incorporate dozens, or even hundreds of push-ups. As a result, they give the arms and shoulders intense exercise.

Push-ups Are A Great Exercise To Build Strength And Endurance (Image Source: Shuterstock)

Supplementing & Crafting An Engaging Hero WOD

Hero WODs are a great way to commemorate the fallen while getting a great workout. Additionally, these can be exercises without equipment. Furthermore, bodyweight exercises give you a different training experience that can supplement well with other sports and weightlifting.

Honor The Fallen & Get Fit Each Day

A hero workout of the day is a unique opportunity to commemorate a fallen first responder and engage in an intense, high-level workout. In addition, there are a variety of WOD calendars on the internet that detail workouts for each day and give a brief overview of the hero for tribute.
So, don’t hesitate to jump in and start moving! Many hero WODs do not need workout or exercise equipment. For example, bodyweight exercises include pushups, air squats, and pullup workouts. These provide a wide range of health benefits and are relatively easy on the body’s joints and muscles.

More Hero WODs Without Equipment

Feel free to download and share this image. Then, try these bonus Hero WODs yourself!

Hero WOD’s Without Equipment

The Murph Hero WOD

  • 1 Mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 Mile Run

Loredo Hero WOD

  • 6 Rounds For Time
  • 24 Air Squats
  • Then 24 Push-ups
  • 24 Walking Lunges
  • 400 Meter Run

3 Fathers Hero WOD

  • For Time
  • 1,000 Meter Run
  • 100 Push-ups
  • 200 Sit-ups
  • 300 Air Squats
  • 1,000 Meter Run



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