Hero WOD "GRIFF" - 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 "GRIFF".

CrossFit Hero WOD "Griff" by Swolverine

Remembering USAF SSgt Travis L. Griffin

Air Force Staff Sgt. Travis L. Griffin died while serving in Operation Iraqi Freedom on April 3, 2008. He was near Baghdad when he sustained life threatening wounds when his vehicle encountered an IED. He was 28 years old and volunteered on the deployment where the mission was to train Iraqi police officers. He was on patrol when killed. He served in the Air Force for nearly nine years.


The CrossFit Hero WOD GRIFF was originally posted on the CFHQ main site on June 9, 2008. The workout is four rounds for time of running both frontwards and backwards.

800 meter run
400 meter run (backwards)
800 meeter run
400 meter run (backwards)

Hero WOD GRIFF - 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 Air Force Staff Sgt. Travis L. Griffin alongside our box mates.


Hero wodWorkout

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