CrossFit Hero Workout Klepto is a fun CrossFit workout that will definitely challenge you.
4 RFT:
This CrossFit Hero workout will have your heart racing at the end! Watch how mine went, and subscribe to my YouTube channel to follow my journey to the CrossFit Games today!
For the last five years, I’ve done CrossFit Hero Workout Murph, in honor of Navy Lieutenant Michael Murphy, on or near Thanksgiving. This year, I seriously considered not doing it. No CrossFit gyms that I knew of was doing it because of COVID. And I’m trying to take it easy on CrossFit so I can heal and come back better.
However, I had to. My first CrossFit workout ever was a half-Murph, and I still remember how it beat me up. It has special meaning to me.
So I suited up. I put on my vest, warmed up my garage, and got ready to go. Admittedly, I didn’t PR (I wasn’t really trying to). My run sucked, which it has ever since that heavy 10k I inadvertently did. The pull ups were a lot harder than I thought they’d be (it took me three days for my arms to recover). But I felt really good afterwards.
I couldn’t let this Thanksgiving tradition die when it seems like so many other traditions are dying around me. God bless Lieutenant Murphy, his family, and all of the service men and women who fight for our freedoms that we cannot let erode away.
I posted last week about CrossFit Hero Workout Chad, which is 1,000 step ups wearing a weight vest.
I don’t say this often, but that will be the last time I do that workout.
I love CrossFit, and I love the Hero Workouts, which are meant to push you to your limits as you honor a fallen soldier who fought and died for our country. I love doing these in their memory.
However, I cannot do Chad again.
It’s been three days. My right calf is finally “fine.” My left calf is still locked up and extremely tight. I can’t walk without a limp. It hurts to touch it. This sucks.
Again, my normal CrossFit workouts have been completely ruined.
I’m just too old to do these things, like running a 10k. I’m in incredible shape, but that doesn’t mean I can beat my body up and not suffer the consequences.
I don’t know why I do these things to myself. They are challenging and fun at the end once you’ve done them, but the after effects on my are devastating.
I just can’t keep doing this, and I guess I have to learn the hard way it seems.
I did CrossFit Hero WOD Luke today. I hadn’t done a Hero WOD since Murph, so it was 
time. Named for Marine Staff Sgt. Leon H. Lucas Jr. who died Aug. 1, 2011, in Helmand Province, Afghanistan.
Just under an hour for me (I still don’t have my run back after having problems since March), this was an excellent workout with relatively easy moves, except for the heavy barbell. Highly recommended, and a great way to honor those who’ve sacrificed for our freedoms.
Chad Wilkinson died in October by suicide after 22 years serving our country. A new CrossFit Hero WOD has been created, honoring him. The CrossFit workout is 1000 step ups wearing a ruck sack for time. As you may recall, I did this on Friday.
It is now 48 hours later, and I’m still suffering the consequences. Yesterday, I didn’t think it was too bad — just a slight ache in my calves. Today, my calves are both sore, putting a hitch in my step. As I’m on vacation, I can’t put anything on them, so here I am, suffering.
During the CrossFit Hero WOD, I kept telling myself, “I’m never doing this one again.” Afterwards, I told myself, “I could do that again.” Now, I’m unsure. We’ll see how long the pain lasts on this one.
Check out the my CrossFit competition videos on my YouTube channel, and subscribe today! My goal is to get to 100 subscribers soon. Thanks for subscribing!
This morning I did a new CrossFit Hero Workout called Chad Wilkinson. Honoring Chad
Wilkinson who died in October by suicide after 22 years serving our country, this Hero WOD is 1000 step ups wearing a ruck sack.
For me, the plan was to do 500. I kept going after 500 but stopped at 740 because my knee began to hurt. I had planned to do the 1000, but I listened to my body instead.
Our bodies are amazing and will do amazing things. At the same time, we have to care for our bodies, and we are called to honor our bodies (1 Corinthians 6:19-20).
I currently am battling a strain in my right arm, and I don’t need a knee injury right now.
Oh, how I’ve changed. One year ago, I would have pushed through to finish that, no matter the cost. Now, as I’m older (and wiser), I know it’s just not worth it.
I love doing things others won’t do; yet, now, I’m doing them smartly.
Today I did Manion, named after First Lieutenant Travis Manion who was killed in Afghanistan in 2007 serving our great nation.
Manion consists of:
7 Rounds for Time:
Fun workout!
Looking for a CrossFit Hero Workout that was short, I picked Artie. Named after Police 
Officer Arthur “Artie” Lopez of New York, Officer Lopez was killed in the line of duty in 2012.
It is a 20 minute AMRAP (as many rounds as possible) of:
This is Cindy with some thrusters, I thought. No problem.
It turned out to be a problem.
About round 3, I kept thinking, This sucks. I don’t want to be doing this.
After each round, I’d check the clock and think, Ok, only 14 minutes left. Ok, only 11 minutes left.
Those were some LONG minutes!
I finished with 9 rounds overall. I was elated to be done, and I went on my merry way.
The next day, I wasn’t quite so merry. My quadriceps were screaming at me. My arms were sore.
Maybe it was the 90 thrusters I did.
Maybe…
CrossFit.
I’m unsure why I do the things I do.
I did another workout that made everything burn–to the extreme.
This was another CrossFit Hero WOD (since I’m injured I’m trying to find cardio-based workouts with no wrist extension or pulling)–Donny.
It was:
21-15-9-9-15-21 (this is the number of reps) of:
Deadlifts at 155 lbs
Burpees
Two moves. No big deal.
For a normal workout, we usually do just the first half (12-15-9). Since this is a CrossFit Hero Wod, it’s harder and you go back up the ladder.
Sure. Why not?
I’ll tell you why not. Because a few hours later your quads are going to start burning and not stop. Then the next day your quads will barely extend and contract. Squatting will be near impossible. And walking?
Who needs to walk?
Time for my monthly Murph update. Murph is a CrossFit Heros workout consisting of a
mile run, 100 pull ups, 200 sit ups, and 300 air squats and ending with a 1 mile run.
I waited for the 4th of July to do this since it’s our Independence Day and Lieutenant Michael Murphy died for our freedom.
This time I did it strict. And no pressure on me. I wasn’t trying to PR (personal record or beat my previous time). I was just looking for a good workout to celebrate our freedoms.
My time was 45:52. I wore a vest, but jogged the mile runs for about 11 minute miles. The pull ups were slower, but overall not bad.
If you’re a CrossFitter, then you know every workout (almost) is for time. Try doing one not for time some time. It’s a whole other world…
My Journey to the CrossFit Games 