No-Equipment Hero WODs — Bodyweight Only
These Hero WOD adaptations require zero equipment — just your bodyweight and enough space to move. Every workout preserves the intended stimulus through smart movement substitutions: pull-ups become ring rows or jumping pull-ups, barbells become explosive bodyweight equivalents. Honour the tribute without needing a single piece of kit.
Murph
For TimeLieutenant Michael P. Murphy, USN
Replace pull-ups with inverted rows under a sturdy table or Australian pull-ups. All pulling stimulus maintained through volume.
Fran
For TimeCrossFit Benchmark
Replace thrusters with squat-to-press (air), pull-ups with inverted rows.
Cindy
AMRAPCrossFit Benchmark
Replace pull-ups with inverted rows under a table.
Helen
For TimeCrossFit Benchmark
Run stays. Replace KB swings with sumo deadlift high-pull motion (no weight), pull-ups with inverted rows.
Grace
For TimeCrossFit Benchmark
Mimics the explosive hip + press pattern with a bodyweight thruster jump.
Annie
For TimeCrossFit Benchmark
Replace DUs with tuck jumps at 1:2 ratio.
Fight Gone Bad
AMRAPNamed by BJ Penn
All bodyweight substitutions maintaining the interval structure.
Filthy Fifty
ChipperCrossFit Benchmark
All bodyweight movements. Replace loaded movements with equivalent bodyweight substitutes.
Karen
For TimeCrossFit Benchmark
Replace with jump squat + overhead clap. Same rep count.
Josh
For TimeStaff Sergeant Joshua Whitton, USA
Air (overhead) squats + inverted rows.
Randy
For TimeUSAF Staff Sergeant Randy Moe
Explosive squat and overhead press motion.
Badger
For TimeUSAF Staff Sergeant Marc A. Recker
Squat jumps, inverted rows, run.
Danny
AMRAPNYPD Detective Joseph Vigiano Jr.
Box jumps to ground jumps, pike push-ups, inverted rows.
Roy
For TimeMarine Staff Sergeant Roy Tisdale
Single-leg RDL, jump squats, inverted rows.
McGhee
AMRAPU.S. Army Corporal Ryan C. McGhee
Burpees, deadlift squat mimics, jump squats.
JT
For TimePetty Officer First Class Jeff Taylor, USN
Pike push-ups, tricep push-ups, standard push-ups.
Michael
For TimeNavy Lieutenant Michael McGreevy Jr.
Same as at-home — supermans and sit-ups are full no-equipment alternatives.