MH says: Another grizzly CrossFit Hero WOD. This workout is usually performed with a heavy barbell and takes its toll on your entire body, especially your shoulders and back. This modified version ...

Learn more about its history and structure. The Murph is a workout known as a Hero WOD in the CrossFit world. These workouts ...

Keeping your chest up at all times, step forwards with one leg and bend your front knee until the back knee touches the floor. Stand up and immediately repeat with the other leg, lunging in a forwards ...

Crossfit is recognizing a 'Hero WOD' workout of the day in honor of fallen Scottsdale Detective Ryan So on January 25th.