Nate Hero WOD: 20-Minute Gymnastics AMRAP Guide
Chief Special Warfare Operator Nathan H. Hardy, USN
U.S. Navy SEAL — KIA February 4, 2008, Iraq
Nate is a 20-minute AMRAP of 2 muscle-ups, 4 handstand push-ups, and 8 kettlebell swings at 70/53 lb — one of the most gymnastics-demanding Hero WODs in CrossFit. It honors U.S. Navy SEAL Chief Special Warfare Operator Nathan Hardy. The muscle-up and HSPU combination creates a cumulative overhead and pressing demand that separates athletes with genuine gymnastics proficiency from those relying on raw strength. 16+ rounds is elite; most intermediate athletes target 10–12.
The Story
CSWO Nathan Hardy was killed during combat in Iraq. He is survived by his wife and son. Nate WOD is a 20-minute AMRAP demanding two of the most difficult gymnastics movements in CrossFit — muscle-ups and handstand push-ups — combined with heavy kettlebell swings.
The WOD
Good Scores for Nate
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
6–9 rounds (scaled)
Intermediate
8–11 rounds
Advanced
12–15 rounds
Elite
16+ rounds
Strategy & Coaching Tips for Nate
Muscle-ups are the governor — manage them from round one
Two muscle-ups per round sounds minimal. Across 12–16 rounds, that is 24–32 muscle-ups under cumulative fatigue. Athletes who burn their false grip and kip efficiency in the first 5 rounds will break down. Singles are acceptable from round 6 onward if needed to maintain round pace.
Generate a personalised Nate prep plan
Customise format, difficulty, and equipment to your level
Open Generator →Scaling Options
RX
20-min AMRAP: 2 muscle-ups, 4 HSPU, 8 KB swings (70/53 lb).
- ›2 muscle-ups
- ›4 HSPU
- ›8 KB swings (70/53 lb)
At-Home
Ring muscle-ups or bar MU. Deficit HSPU against wall. KB or DB swings.
- ›2 ring/bar muscle-ups
- ›4 deficit HSPU (wall)
- ›8 KB/DB swings (heavy)
No Equipment
Replace MU with 4 pull-ups + 4 dips. HSPU against wall. KB swings with heaviest available.
- ›4 pull-ups + 4 dips (=2 MU equiv)
- ›4 HSPU (wall)
- ›8 heavy swings
Beginner
C2B pull-ups + ring dips, pike push-ups, lighter KB.
- ›4 C2B pull-ups + 4 ring dips
- ›4 pike push-ups
- ›8 KB swings (44/35 lb)
Equipment Needed (RX)
Your Nate Scores
Train for Nate
Frequently Asked Questions — Nate
What is the Nate Hero WOD?
20-min AMRAP: 2 muscle-ups, 4 HSPU, 8 KB swings (70/53 lb). It honors Navy SEAL CSWO Nathan Hardy.
What if I can't do muscle-ups?
Scale with 4 pull-ups + 4 ring dips per round, or 3 C2B + 3 ring push-ups. Muscle-ups are a skill — scale intentionally and develop them separately.
Other Hero WODs
Related Training Resources
RX WODs — Prescribed, No Modifications
Advanced RX workouts at prescribed weights and movements. Generate elite-level WODs for athletes ready to do it as written. Free generator.
Kettlebell WOD Generator — One Tool, Full Body
Generate kettlebell WODs instantly. Swings, cleans, presses, and carries — functional training with one of the best tools in the gym. Free generator.
Bodyweight AMRAP — Full Intensity, Zero Equipment
Generate bodyweight AMRAP workouts — zero equipment, full intensity. Perfect for home training, travel, or any time you're away from the gym.
Ready to Train Like a Hero?
Generate your WOD, track your score, and push your limits. Free to start — no credit card needed.