hero wod nate - swolverine

A hero workout of the day (WODs) aka Hero WOD is a workout tribute specifically to a fallen soldier, member of the military, and/or first responder. The workout is usually harder and longer than most programmed workouts in functional fitness and CrossFit gyms alike. The reason? To show tribute and respect to the work, dedication, and labor that the fallen hero gave to our country to protect and defend our freedoms. In this article, we're highlighting Hero WOD "NATE".

hero wod nate - swolverine

Remembering Chief Petty Officer Nate Hardy

Navy Chief Special Warfare Operator (SEAL) Officer Natan H. Hardy died on February 4, 2008, while serving his country during Operation Iraqi Freedom. He was wounded by small-arms fire on his fourth deployment in Iraq. He is survived by his wife Mindy and their son, Parker. He received the Bronze Star, Joint Service Commendation Medal, and three Navy and Marine Corps Achievement Medals.


The "NATE" Hero WOD is an AMRAP for 20 minutes of muscle-ups, HSPU, and KB Swings. Your time is comprised of the completed reps performed during the 20 minute time cap.

AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)


Why Do We Do Hero WODs

While the main focus of the workout is often to pay tribute, respect, and remembrance to the fallen hero, hero WODs are also a great test of physical ability and performance capacity. Not only are you going to enter into the workout experiencing great physical tests, but you’re also going to cross barriers between the body, the mind, emotions and experience. You might cry, you might scream, you might bleed even, but with a deeper connection to the workout and the ‘why’, you give tribute one grueling rep at a time.

Never Forget

If there are two things we love, it’s CrossFit and our military, first responders, and all the selfless individuals on the front lines. Please join us as we remember Officer Natan H. Hardy alongside our box mates.


Hero wodWorkout

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