Hero WODs You Can Do at Home

Lieutenant Michael P. Murphy, USN

Requires a doorframe pull-up bar. Replace the mile with 400m shuttle runs (4 × 100m loop or 10 × 40m). No vest required.

CrossFit Benchmark

Dumbbell thrusters + doorframe pull-up bar. Use heaviest pair available.

CrossFit Benchmark

Doorframe pull-up bar. Zero other equipment needed.

USAF Staff Sergeant Timothy P. Davis

Use a dumbbell pair — goblet deadlifts, dumbbell hang cleans, dumbbell push press.

CrossFit Benchmark

Replace run with 400m shuttle or 2 min row equiv. Doorframe pull-up bar.

CrossFit Benchmark

Use dumbbells — dumbbell clean and press or dumbbell thruster.

CrossFit Benchmark

Jump rope required. Otherwise 3× single-unders.

Named by BJ Penn

Replace row with 1-min bike or jump rope. Use dumbbells for press and SDHP.

CrossFit Benchmark

Replace GHD back extensions with supermans. Use any available box for jumps.

CrossFit Benchmark

Use any medicine ball or light weight to a marked height on a wall (tape at 10 ft).

Staff Sergeant Joshua Whitton, USA

DB overhead squats + doorframe pull-up bar.

USAF Staff Sergeant Randy Moe

DB power snatches alternating arms.

Chief Special Warfare Operator Nathan H. Hardy, USN

Ring muscle-ups or bar MU. Deficit HSPU against wall. KB or DB swings.

USAF Staff Sergeant Marc A. Recker

DB squat cleans, doorframe pull-ups, outdoor run.

NYPD Detective Joseph Vigiano Jr.

Stairs or outdoor box for jumps. DB push press. Doorframe pull-ups.

Marine Staff Sergeant Roy Tisdale

DB deadlifts at heavy load, box jumps, doorframe pull-ups.

U.S. Army Corporal Ryan C. McGhee

DB power cleans, box or stairs for jumps.

Petty Officer First Class Jeff Taylor, USN

Pike push-ups or wall HSPU, chair dips, push-ups.

Navy Lieutenant Michael McGreevy Jr.

Run stays. Replace GHD with superman holds and sit-ups.