CrossFit Hero WOD “Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Good time to beat for unpartitioned Murph:
70 min 07 sec – Fitness Level 0 – Beginner athlete
63 min 45 sec – Fitness Level 25 – Beginner athlete
57 min 17 sec – Fitness Level 50 – Average athlete
47 min 01 sec – Fitness Level 75 – Average athlete
40 min 37 sec – Fitness Level 90 – Advanced athlete
36 min 45 sec – Fitness Level 95 – Advanced athlete
32 min 34 sec – Fitness Level 98 – Elite athlete
28 min 35 sec – Fitness Level 100 – Regional athlete

What is Murph?

Hero WOD Murph is one of the best-known hero workouts in the CrossFit community. This WOD is usually done during the Memorial day as the honor of Navy Lieutenant Michael Murphy. The popularity of the Murph raised when it appeared on the 2015 and 2016 CrossFit Games.

Unpartitioned vs. Partitioned Murph

There are several ways how you can do the Murph workout.

You can either do the Murph unpartitioned as chipper, just do all the work for a time, or you can do the Murph partitioned where you do full runs but split middle part of 100 Pull Ups (PLL) – 200 Push Ups (PSH) – 300 Air Squats (ASQ) to multiple sets of lower reps.

Good time to beat for the unpartitioned Murph is about 40 minutes for advanced athletes and under 30 minutes for elite athletes. If you are a beginner, then a good milestone is 60 minutes.

The partitioned Murph is a lot of quicker as you can keep moving all the time without resting and your total time is determined by how fast you are running or moving through bodyweight movements.

Good time to beat for the partitioned is about 35 minutes for advanced athletes, and top athletes may finish it even under 25 minutes if they push hard on the run. A good milestone for beginners is about 50 minutes.

Don’t worry if you can’t finish the Murph under 60 minutes, it is very long and difficult WOD. There are people who have done the Murph in 120 minutes and it was definitely worth their time!

If you are interested in good times to beat for different WODs make sure to check out the WOD Time Calculator app.

Weight Vest vs. Bodyweight

The Murph is one of a few WODs that is usually done with the 20/14 lbs weight vest.

If you are new to the Murph, it is a better idea to do your first Murph without a weight vest, once partitioned and then unpartitioned and after that try it with a weight vest.

Add about 10 to 20 minutes to good times to beat if you are using a weight vest. Extra 10 minutes is for elite athletes while extra 20 minutes is for beginner athletes.

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How to Partition Murph?

Partitioning depends on your goal, but there is a simple rule.

More sets = better time, less sets = slower time.

There are some exceptions like doing too many sets (100 rounds of 1 PLL – 2 PSH – 3 ASQ) where a total transition time will be too significant to make your workout time faster.

One of the most common ways to partition the Murph is to do 20 rounds of 5 PLL – 10 PSH – 15 ASQ. It is one of the faster ways how to get through the Murph quickly, but I’ve found that one of the quickest ways is to partition it a little more to 20 rounds of 5 PLL – 5 PSH – 7 ASQ – 5 PSH – 8 ASQ.

Doing it this way, you will have more transitions between movements, but you can move much faster on each movement as reps in sets are low enough to blaze through them.

There are also extreme variants like 100 rounds of 1 PLL – 2 PSH – 3 ASQ or 50 rounds of 2 PLL – 4 PSH – 6 ASQ. These are usually not faster. You can benefit from it only if you are new to pull-ups or if you are using a weight vest and one of the movements is a huge problem for you.

On the other side, there are variations of Murph that are partitioned to only a few rounds like 5 rounds of 20 PLL – 40 PSH – 60 ASQ, 4 rounds of 25 PLL, 50 PSH, 75 ASQ or 2 rounds of 50 PLL, 100 PSH, 150 ASQ. These will be still faster than unpartitioned Murph but your time will be much slower compared to the 20 rounds Murph.

Scaling Murph

In my opinion, you don’t need to scale Murph unless you are new to a world of fitness. It is also a bad idea to do the Murph if you can only do a few kipping pull-ups or a few push-ups. In this case, do just half Murph and scale the pull-ups for ring rows or push-ups for push-ups on knees.

But if you have done CrossFit for a few months, you can already hit at least 5 kipping pull-ups, and you can do 10 straight push-ups then it is time to do the Murph for the first time RX! It will hurt, but you can finish it if you partition it enough (even 100 rounds of 1-2-3 may be a good idea for you).

If you are still too scared, just set a time cap for 60 minutes and keep moving till the clock stops.

I know, that some of you may not agree with me that beginner should be doing RX Murph but we all remember the first time that we did that super hard WOD, and I think that the Murph is an excellent introduction to these crazy WODs.

Progressing through the Murph

As I mentioned earlier, there are multiple ways how to do the Murph. In the table below you will find out different versions of the Murph sorted by the difficulty. The table doesn’t contain all possible version of the Murph, but it can give you a great idea how could you progress through the Murph.

From the easiest to the hardest
Scaled partitioned Murph (half Murph, scale movements)
Scaled unpartitioned Murph (half Murph, scale movements)
Partitioned 20 rounds Murph (run + 20×5-10-15 + run)
Partitioned 5 rounds Murph (run + 5×20-40-60 + run)
Unpartitioned 1 round Murph (run + 100-200-300 + run)
Partitioned 20 rounds Murph, strict pull-ups (run + 20×5-10-15 + run)
Partitioned 5 rounds Murph, strict pull-ups (run + 5×20-40-60 + run)
Unpartitioned 1 round Murph, strict pull-ups (run + 100-200-300 + run)
Partitioned 20 rounds Murph, weight vest (run + 20×5-10-15 + run)
Partitioned 5 rounds Murph, weight vest (run + 5×20-40-60 + run)
Unpartitioned 1 round Murph, weight west (run + 100-200-300 + run)
Partitioned 20 rounds Murph, weight vest, strict pull ups (run + 20×5-10-15 + run)
Partitioned 5 rounds Murph, weight vest, strict pull ups (run + 5×20-40-60 + run)
Unpartitioned 1 round Murph, weight west, strict pull ups (run + 100-200-300 + run)

Chaos Murph

This type of Murph deserves a special paragraph. Your goal in this version of the Murph is to run a 1-mile then get through 100 pull-ups, 200 push-ups, and 300 air squats anyway you like and then finish it with a 1-mile run.

When you are doing the chaos Murph you want to do a large set of one movement, and when you get tired, you switch to the next movement, no matter how many reps you have finished.

For example, you will do 20 pull-ups unbroken then 20 push-ups and 35 air squats, then 8 pull-ups, 15 push-ups, 20 air squats, etc. There is no rule for the reps. Your goal is to finish 100-200-300 before starting the last run. You may even find out yourself completing last 100 squats with having pull-ups and push-ups done.

In theory, this is one of the fastest ways how to finish the Murph as you always do just as many reps you can without resting.

Tommy V

CrossFit Hero “Tommy V”

For time
21-15-9 Thrusters 115/75 lbs
12-9-6 Rope Climbs 15 feet

Good time to beat for
Beginner athlete: 20min 31sec
Average athlete: 17min 6sec
Advanced athlete: 13min 41sec
Elite athlete: 10min 15sec
Regional athlete: 8min 53sec

Good time cap: 23min

What is Tommy V?

Tommy V is a hero workout named after Senior Chief Petty Officer Thomas J. Valentine who died in a training accident in Arizona, on Feb. 13. This hero WOD also made an appearance on the CrossFit Games Regionals 2015.

What is a good time to beat for Tommy V?

According to the WOD Time Calculator, the good time to beat for an advanced athlete is 13:41, this time should get you to the top 20%.

How to get a good time in Tommy V?

If you look at the Tommy V, you will see a total of 45 thrusters with 115/75 lbs and 27 rope climbs. Yeah, 27 rope climbs, that’s a lot! As you can see the WOD is won or lost on the rope climbs and it is important to think about all those rope climbs since first round. Also, make sure to avoid injuring yourself during rope climbs!


There is no need to blaze through the thrusters as quickly as you can because saving extra 10 seconds is not worth the higher heart rate.

Anyway, I still think that you should do all thrusters unbroken, just don’t rush, take your time. The only hard set is set of 21 thrusters, but it shouldn’t be a problem because the workout starts with that set.

Split the thrusters only if you are lighter weight and you know that you will blaze through the rope climbs. In this case, going for 8+7+6, 8+7 and 5+4 thrusters should be faster than going unbroken.

By the way, don’t to thrusters unbroken if you know they will be problem for you, do them unbroken only if you are confident about your thrusters.

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Rope Climbs

This is the most critical part of the workout as most of the athletes will get stuck there. Rope climbs will take about 70-80% of the total workout time.

It is important to start very slowly and take about the same rest between the reps as you want to avoid the situation where you will burn out and have to take much longer rest between each rope climb.

Also, don’t forget about proper technique and use your legs a lot to save forearm muscles and hands as much as you can.

Start slowly, finish quickly

If you have followed the strategy and you are in the last round, then it’s time to push the pace. Blaze through the 9 thrusters and 6 rope climbs. There is no need to save energy anymore. Last 6 rope climbs are going to be very hard but think about the finish line and get through them as quickly as possible.

How to scale Tommy V?

Rope climbs are hard

Less Rope Climbs Tommy V
21-15-9 Thrusters 115/75 lbs
7-5-3 Rope Climbs 12 feet

Can’t do rope climbs

Strict Pull Up Tommy V
21-15-9 Thrusters 115/75 lbs
24-18-12 Strict (C2B) Pull Ups

Everything is a problem

Beginner Tommy V
21-15-9 Thrusters 75/55 lbs
12-9-6 Ring Rows
60-40-20 sec Hang


Hero WOD “DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.” –

What is good time for hero WOD DT?

Accroding to our app good time to beat in DT is 8 minutes with good time cap of 13 minutes. DT is pretty hard workout for me because my bodyweight is only 165 lbs and RX DT is with 155 lbs, I was able to finish DT in 7:45 and PRed it by 40 seconds since last time.

3 Tips To Get Best DT Time & BONUS

I have done RXd DT twice (in 7:45 and 8:25) and ‘heavy’ DT with 205 lbs from CrossFit Games once (in 22:15). DT is pretty challenging WOD but you can make it easier if you choose correct strategy!

#1 Choose correct rep scheme

Choosing correct rep scheme for DT can make you even few minutes faster. All 3 movements will tax your lower back muscles and it’s great idea to be smart with rep scheme unless you are not super strong with huge engine.

It’s very smart to always leave last rep on deadlifts and hang power cleans for the next set because you will have to do it anyway.

For most of people doing all movements in DT in 2 sets + 1 rep will lead to their best time, I would go for 1 set + 1 rep only if I am “almost regional level athlete” or I am very strong. And I will leave 1 unbroken round only for some certain Games athletes and even some of them will have problems to do all 5 rounds unbroken faster than if they split up the reps.

Here are some rep schemes for your inspiration:

2 Sets + 1 Rep

1 round of DT will look like this:
6 Deadlifts
5 Deadlifts
1 Deadlift + 4 Hang Power Cleans
4 Hang Power Cleans
1 Hang Power Clean + 6 Push Jerks

1 Set + 1 Rep

1 round of DT will look like this:
11 Deadlifts
1 Deadlift + 8 Hang Power Cleans
1 Hang Power Clean + 6 Push Jerks

1 Unbroken Set

1 round of DT will look like this:
12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks

#2 Use belt

I don’t use belt in my training but DT is the only exception where I used it and it was worth!

DT is WOD that is heavily focused on your lower back, it will get more fatigued even on jerks and there is no movement where you can rest your lower back muscles.

If your DT time is slow it is usually because your lower back hurts and you just can’t get back to the bar. Using belt from beginning of the WOD will help you to avoid that situation.

So even if you are not fan of the belt in the workouts try to consider using belt only in this workout and I bet your time will be at least 20 seconds faster.

#3 Same rest between all sets all the time

As I said DT is taxing mainly lower back muscle and you will have a lot of energy in the first round, make sure to spend it wisely. Everyone can do 1 rounds of DT under 1:00 but not everyone can finish all 5 rounds under 8:00.

If you will be quick in first one or two rounds it will hit you back with highly elevated hearth rate and fatigued lower back and your body would have difficulties to recover between sets.

Much better approach is to take same long (probably 3-6 sec) rests from the first round. Consider doing such rest even after first 6 deadlifts and 5 deadlifts, I know you have energy to do all 12 deadlifts unbroken in 1st round but don’t do it, you will get faster time if you take the rests.

BONUS: Finish your first DT under 10 minutes

Let’s consider you are already strong enough and you can probably do 1 rounds of DT unbroken if you are fresh and if it isn’t in the WOD. If you got that requirements I bet you can do DT under 10 minutes!


First thing is to select correct rep scheme. Go for “2 sets + 1 rep” as seen above.

Stick to your rest times. I would consider doing about +6 seconds break after each set, you don’t need to look to stopwatch, measure your rest by breaths (+5 breaths per rest).

Stick to the plan and your goal and do DT as E2MOM, 1 round every 2 minutes since beginning. Slow down in first two rounds and don’t hurry, make sure to finish that rounds no faster than 1:40, it will pay off in later rounds.

Go nuts in the last round! You are probably starting last round somewhere between 7:30 – 8:00, now it’s time to step up the game! I would still recommend you to go for 2+1 rep scheme but it’s time to lower your rest times, you now have only about 1:00-1:30 of work ahead of you, don’t think about how it hurts just finish it!

Good job! With this strategy you have probably done DT under 10:00, for some of you your times will be even under 9:00 if stick to this plan!

The Seven

Hero WOD “The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

“A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.” –

What is good time for hero WOD The Seven?

Accroding to our app good time to beat in The Seven is 27 minutes and 41 seconds. Beyond the Whiteboard says that if you are able to finish “The Seven” under 30 minutes you are going to be in top 20% of athletes. Anyway if you are new to The Seven going under 35 minutes which is 1 round in 5:00 or faster will be good time for The Seven.

4 Tips for scoring better time at The Seven

I have done this workout twice, first time it was in year 2014 and my time was 26:50 and second time it was 2 years later and I improved by 3 minutes with time 23:50.

I am happy about both my times and I couldn’t hit them if I didn’t had correct strategy. Here are few tips how to get new PR on “The Seven”.

1) Identify your weak movements

There are 7 movements and almost everyone will have at least one weakness there. For me it was heavy barbell but for someone else it may be HSPU, burpees or any other movement.

Choose at least 2 movements which you won’t do unbroken but do them in sets of 4+3 and always take rest after the 4 reps then push hard until you hit another movement which you do in sets of 4+3.

This will allow you to go quickly on your good movements and to take a rest and don’t suffer so much on your weaknesses.

2) Start slowly and hold that pace

Even when you are able to do it under 20 minutes it is still very long workout and the worst thing you can do is to start too quickly.

Going nuts in the first round is just not worth and your body will counter attack you back with elevated heart rate and fatigued muscles. And you will need much longer rests than if you just started slowly and tried to keep that pace for all the rounds.

I would recommend to try set a goal and go slightly faster than your goal is.

For example if your goal is do it under 35 minutes, you should have all rounds in average of 5:00. So I would do first round in 4:20-4:30. Of course you are able to do first round under 3:00 but it’s just not worth.

3) Don’t think about how long the workout is

The worst thing about “The Seven” is that after 3 rounds you still have about 60% of workout to do and it already really hurts.

But try to forget about rounds counting until you are done with 4 rounds and just hold slower pace. When you have only 3 rounds left just think about the reps, it’s just 21 reps of each exercise.

And with each movement you finish you have to do only 14 more reps which you can do anytime. And in next round it’s just 7 reps left and when end is near you know you can do it.

Another thing that helped me is to think that each movement has only 7 reps and then you just move to another movement. Every round I just set goal to finish 7 reps of that movement and just move to another movement where I set new goal of another 7 reps. And after some time you are left with just few rounds until the end of the workout.

4) Go nuts in the last round!

Strict J.T.

Hero WOD Strict “J.T.”

21-15-9 reps of:
Strict Handstand push-ups
Strict Ring dips
Strict Push-ups

“In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor” –

What is good time for hero WOD strict J.T.?

Accroding to our app good time for regular J.T. is 9 min and 23 seconds but if we take in consider that all movements have to be strict even push ups (push ups are always strict but in strict J.T. they are super strict with focusing on execution instead of speed) then good time for Strict J.T. is something around 15 minutes.

Strict J.T. is scaled up version of regular J.T. which is already pretty hard WOD. J.T. has only 21-15-9 rep scheme for 3 bodyweight movements but if you have ever done J.T. before you will know that all these 3 movements attack same muscle groups (tricep, shoulder and chest) and if you will try to start with large sets you will have to take much longer rests after first 2 minutes of the WOD. And when doing strict J.T. you will have to be twice as smart when choosing correct strategy.

For strict HSPU it is even worth going for only sets of 2-4 reps with 3-6 seconds rest in between, strategy for ring dips would be about the same and only easy movement there are push ups but your body will be already tired and quick sets of 3-6 reps will be the best you could do.

Try to keep small sets of 3 reps in rounds 15 and 9. And when you will start failing, you can even consider going for singles with quick set, goal is to keep moving and have short rests all the time.


Hero WOD “Paul”

5 Rounds for time
50 Double Unders
35 Knees to Elbow
20yd Overhead Carry 185 lbs

“Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.” –

What is good time for hero WOD Paul?

Right now our app doesn’t have overhead carry movement in the database.

Hero WOD Paul is all about those knees to elbows, 50 double unders are easy if you know how to do them, overhead carry is heavy and challenging but distance is pretty short. Only movement where you have to be smart are those knees to elbows.

It is total of 175 knees to elbows and if you are not smart you will burn out your abs. I was going for sets of 4-6 reps on knees to elbows and I was taking quick rest. I was able to hold that pace in all 5 rounds.

You can try to go for one big set in each round and than just finish it but I don’t think it’s great idea.

You can do the Paul under 20 minutes even when you are doing small sets like me. In my opinion good time for this WOD will be under 25 minutes.

The Chief

Hero WOD “The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

“Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.” –

What is good score for hero WOD The Chief?

Accroding to our app good score for one 3 minute AMRAP is 4 rounds, if we multiply it by 5 we will get good score of 20 rounds. But this is one of the workouts that is tricky to calculate mainly because it has relatively light movements and it’s only 3 minutes long so you can step up on the gas pedal. In my opinion and according to BTWB good score for The Chief start at around 25 rounds.

If you want to hit good score in the chief you don’t need to hurry in the movements but you have to be quick in the transitions and do all movements unbroken.

It is also possible to hit +30 rounds in the Chief but you will need to make absolutely no breaks and push the tempo. I was able to hit 6 rounds and 4-8 reps in each interval but as I said you will need to push really hard.

When doing The Chief always have in mind that it’s only 3 minutes and then you can take a rest. 3 minutes rest is not enough to fully recovery but as I said before movements are relatively easy, so you will be able to push the pace.


Hero WOD “Klepto”

4 rounds for time of:
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 145 pounds

“U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.” –

What is good time for hero WOD Klepto?

Accroding to our app good time for Klepto is 17min 57sec and from my experience that is pretty hard to beat.

Key of good time in Klepto lays in consistency across all movements you just have to keep moving because there are many box jumps, many burpees and some squat cleans and if you want a good time there is no place to rest.

If you are good on box jumps you have advantage because you can do them quickly but if you hate them like me than jumping up and steeping down or jumping up, resting on top of the box and jumping down should be good idea.

Burpees always hurt and it’s better to go slowly but keep moving, plus you must save some energy on squat cleans.

And for squat cleans, they are relatively easy but I was surprised how heavy they were after all the box jumps and burpees. In my opinion in such long workout doing singles is only correct solution if you are looking for the fastest time.

I’ve finished Klepto in 18:36 and I must say I was really destroyed from this WOD. My friend beat me by 3 minutes with time 15:20 and I have no freaking idea how he did it. Anyway I think that any time under 20 minutes in Klepto could be considered good time.


Hero WOD “Jason”

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

“S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.” –

What is good time for hero WOD Jason?

Accroding to our app good time for this workout is 22:01. But it depends a lot on how good are you on muscle ups.

Yes, there are 250 air squats but this would take +/- 1 minutes depending on how your quads are fatigued from previous training.

The catch of this workout is in ring muscle ups because there are total of 50 of them and last 2 sets – 15 and 20 reps are almost without any rest with only 25 air squats in between them.

If you want to score good time in Jason you have to be very smart in the muscle ups. As you can see in the video I thought that going for sets of 2 would be great but I burned out and I had to switch for singles for last 28 muscle ups. I should have probably taken longer rests in between sets of 2.

But muscle ups are my weakness and I knew this WOD will hurt. If you don’t know how many muscle ups you should do, I would personally go for sets of 20-30% of my max muscle ups unbroken reps and take a break of 10-15 seconds between each set.

So, in my opinion any time near 20 minutes should be considered good time in WOD Jason. And if you have +10 unbroken muscle ups I think you can even go under 15 minutes in the Jason.


Hero WOD “Coe”

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

“Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.” –

What is good time for hero WOD Coe?

Coe workout consists of 2 relatively easy movements thrusters with 95 lbs and ring push ups. But both of these movements are push movements and your shoulders/triceps will be very fatigued during this WOD.

You have to be smart if you want to go under 15 minutes in this workout. There are 2 options, you can do all sets unbroken but take much longer rest between movements or you can split your thrusters and push ups into 2-4 smaller sets but have only quick 2-3 sec rest in between these small sets.

From my experience option #2 is much faster because you will keep moving and your muscles won’t be fatigued so much which will help you push the tempo in the later rounds.

Accroding to our app good time for the Coe workout is 16:04. You will be able to beat that time if you attack this WOD smartly and have required pushing volume. Worst thing that can happen to you is to lose all your pushing strength because you have started too quickly.