CrossFit Hero Workouts: Jenny

Usually by the end of the week I’m wiped out from CrossFit. On Fridays, I like an active recovery workout that tends to go long.

Enter CrossFit Hero Workout Jenny.

Named for U.S. Army Capt. Jennifer M. Moreno who died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device.


Jenny consists of: 20 min AMRAP (as many rounds as possible) of:

  • 20 Overhead Squats 45 lbs
  • 20 Back Squats 45 lbs
  • 400 m run

What I love about this CrossFit Hero WOD (workout of the day) is that it’s light weight and cardio-dominant. You’re at peak heart rate most of the time. This one was fun and definitely one I’ll do again!

The CrossFit Hero Workouts Will Destroy You

I told you all I did Manion on Sunday, a CrossFit Hero WOD consisting of back squats and 400 m runs. I liked it and didn’t think it was all that bad.

Until Monday. When it was hard to walk.

And then Tuesday. When it was even harder to walk.

And Wednesday. When I could walk but standing up was rough.

CrossFit Dumbbell Lunges
CrossFit Dumbbell Lunges

It’s Thursday. And I FINALLY feel back to normal. I can walk. I feel good. When I rolled out, my hamstrings were still a bit sore but nothing major.

I don’t think about these CrossFit Hero Workouts until they are said and done, which is probably a mistake on my part.

Doing the numbers, in one round, I moved 2,755 lbs. In all 7 rounds combined, I squatted 19, 285 lbs. Not the most intelligent thing to do. But CrossFit Hero Wods are meant to be hard, and I’d dare say, meant to destroy you.

Tips for Surviving CrossFit Hero Workouts

Just cause CrossFit Hero Wods are hard doesn’t mean you shouldn’t ever do them. They are meant to honor the fallen who have given their lives so we can still workout and do all the things we love doing in this world. Here’s some quick survival tips for CrossFit Hero Wods:

  • Plan ahead. Do these when you have rest days coming up or not a lot planned for the next few days.
  • Crunch the numbers ahead of time. Sometimes this can be detrimental mentally if you look at the sheer volume of reps and pounds moved. However, you’ll want to plan your other workouts around the Heros so you’re not lifting heavy the day before.
  • Increase expectations. I didn’t think much about this CrossFit Hero Workout. I just knew it would be long. That was my mistake. Plan for these workouts to take you out. Just like Bruck, it’s the unexpected that can kill you in the end.
  • Recover properly. Hydrate. Refuel with protein and electrolytes. Plan active recovery workouts in the following days. Keep moving but not too much.

CrossFit Hero Workouts are some of my very favorite. But each are tough in their own way. Some are tougher than others, but if you plan accordingly, these will become some of the best workouts, the funnest, and some of your favorite workouts in CrossFit.

CrossFit Hero WOD: Manion

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:

  • 400 m run
  • 29 back squats at 95 lbs for the ladies

Tips for CrossFit Hero WOD Manion

  • Easy to do from home if you have a squat rack and some weights.
  • At about round 5, my legs started protesting.
  • I broke up the back squats every round just to have a bit of a break.
  • Great leg workout and a good one if your arms are injured or you need a rest from upper body work

Fun workout!


CrossFit: How the Simplest Moves in the Right Combination are the Hardest

CrossFit: Push ups and a run.

Simple, right?

All body weight movements. Thus, no equipment required.

Until a couple of hours later you think, What the hell? Why am I so sore?

Remember Capoot?  When I added up the numbers, I ran 3.5 miles (longer than a 5k) and did 250 push ups.

CrossFit Push Ups

As I’m working through the Hero WOD’s for CrossFit, I’m noticing this more and more: what seems simple because the reps are broken up is not so simple when it’s all said and done.

Good thing I’m one of those who never adds it up ahead of time. I see a workout and always think: Oh, yeah, no problem. When in reality, it is a problem.

Like I’ve said before, CrossFit is 90% mental, 10% physically capable.

Tell yourself it’s simple, and it will be.

Then suffer the consequences afterwards.

CrossFit: CrossFit Hero WOD Capoot

Officer James Lowell Capoot of the Vallejo Police Department died in 2011 in the line of namesake photoduty while chasing after an armed man suspected of robbing a bank.  His CrossFit Hero Workout is:

For Time:

  • 100 push ups
  • 800 m run
  • 75 push ups
  • 1200 m run
  • 50 push ups
  • 1600 m run
  • 25 push ups
  • 2000 m run

Again, I underestimated this like I did CrossFit Hero Wod Small.  This workout is simple in appearances: 2 moves with decreasing push ups and increasing runs.  No problem. Until I did the math afterwards. I ran 3.5 miles (longer than a 5k) and did 250 push ups.  The first set of push ups took me 6 1/2 minutes.

This one was fun though. I love to run (which this had plenty of that in it!) and the temperature was perfect in the 60’s.  The morning was quiet. The scent of rain was in the air. Leaves were scattered about from the hail storm the night before. Perfect day to be alive and honor those who wake up every day and protect us. Great stuff!

CrossFit: CrossFit Hero WOD Small

Well, there’s nothing “small” about this workout.

Named after US Army Staff Sergeant Marc Small who died in 2009 in Afghanistan, this workout entails:

3 Rounds for Time of:

  • 1000 m row
  • 50 burpees
  • 50 box jumps
  • 800 m run

I’m thinking 30 minutes, no problem.

Ended up being 56:15.  Not even close.

This workout can be described in one word:  tedious.

All the moves are easy.  It’s grinding through them that takes the time.

Still, great cardio workout to honor another soldier who died so I can write this.

Working Out Alone…

My boss left me a message about work.

I need to clear my mind. I need to work out. Alone.

So I change clothes, grab my gear bag, and drive the five minutes to my box. It’s the middle of the day, so I know no one will be there.

I unlock the door, open up a garage door, plug in my phone, and rev the music.

I already know what I’m going to do. I’ve had this workout picked out for just such an occasion. It’s the hero workout Yeti.  It was named after Mark Thomas Urban who died during a jump in 2013.

It has what I need to work on in it (pull ups & muscle ups) and a long run in the middle–perfect for stress relief & thinking.

I get to work. Pull ups take less than two minutes. First round of muscle ups three minutes I need to work on stringing them together but today it was one at a time.

I just wanted to get to the run. It was a beautiful, autumn day out. Sun shining. A bit of cloud cover. Birds in the fields. Perfect.

After the run I had to do it all over again. No part of me wanted to do the muscle ups. It was me against myself. I did them. I had to.

I finished, closed up the gym, and went home and rolled out.

I thought about how the size of my thighs have increased in the last six months. I thought about my diet and how I’ve trimmed the fat to the point my abs might begin to show soon. I thought about how I just did 20 bar muscle ups in quick succession–a feat impossible one month ago.

I thought about how insane I appear to other people–choosing a challenging workout when I’m sore from a rough week already, desperately need a rest day, and do it anyways.  I thought about how I crave what CrossFit does for me every day of my life and how did I live before.  I count my blessings.  I know God’s with me.

What I didn’t think about was my job or my boss or any other stress factor.

Goal accomplished. All by myself.

I can do it.

And so can you.