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 "ERIN".

HERO WOD ERIN - Swolverine

Remembering Canadian Army Master Corporal Erin Doyle

“He died pulling the trigger. He died screaming into the face of the enemy.” Master Corporal Erin Melvin Doyle died at the age of 32 on his third tour in Afghanistan. Friends of Doyle described him as a “friendly giant” and “the kind of guy you want to sit down and have a beer with”. He’s recognized as an exceptional and courageous soldier. He was killed at a small outpost outside of Kandahar during a firefight on August 11, 2008, and he is survived by his wife Nicole and his daughter Zarine.


The Hero WOD “ERIN” first appeared on the Crossfit Mainsite on October 9, 2008 and includes dumbbell split cleans and pulls ups. We recommend breaking it up into a long slog, as this hero workout goes for 5 long rounds.


15 Dumbbell Split Cleans (40/30 lb)
21 Pull-Ups

"ERIN" Hero WOD - Swolverine

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 Master Corporal Erin Melvin Doyle alongside our box mates.


Hero wodWorkouts

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