Veterans Day is a holiday to commemorate and raise awareness of the sacrifice of those that served their country. It is celebrated on November 11th each year.
There are various versions of the Veterans Day WOD. The main aim of this hero WOD is to pay tribute to the brave souls that served this country.
To this end, here are a few workouts you can do on this day in the 11th hour. Many of them involve classic military exercises.
SCHMALLS
The Schmalls WOD is named after US Marine Staff Sergeant Justin E. Schmalstieg, who was killed in action in Afghanistan in 2010 while conducting combat operations.
This WOD differs because it requires various movements with kettlebell swings and one-legged squats.
If you don’t have any experience with these movements, you might want to consider modifying them. You can switch out one-legged squats for regular air squats.
This functional fitness tribute workout consists of the following exercises:
- Run 800 Meters
- Then two rounds of:
- 50 Burpees
- 40 Pull-Ups
- 30 One-Legged Squats
- 20 Kettlebell Swings, 1.5 Pood
- 10 Handstand Push-Ups
- Run 800 Meters
If the pull-ups are difficult, you can substitute them with TRX rows or inverted pull-ups. This is a great workout as it only requires a small amount of equipment.
BERT
The Bert WOD is dedicated to Albert Gettings, a US Marine Corporal that died in 2009 while conducting operations in Iraq. It is a workout that is sure to test you physically and mentally as well.
The great thing about this workout is that you don’t require any equipment; it consists of all bodyweight movements, making it a workout you can do anywhere.
This workout consists of the following movements:
- 50 Burpees
- 400 Meter Run
- 100 Push-Ups
- 400 Meter Run
- 150 Walking Lunges
- 400 Meter Run
- 200 Air Squats
- 400 Meter Run
- 150 Walking Lunges
- 400 Meter Run
- 100 Push-Ups
- 400 Meter Run
- 50 Burpees
MURPH
The Murph is a CrossFit Hero WOD that pays tribute to Lieutenant Michael Murphy. Navy lieutenant Michael Murphy was killed in action during an operation in Afghanistan.
This tribute WOD is an extremely challenging one as it pays tribute to a former Cross Fitter.
The Murph consists of the following exercises:
- 1-Mile Run
- 100 Push-Ups
- 200 Sit-Ups
- 300 Air Squats
- 1-Mile Run
This workout is great for both beginners and those with experience in CrossFit. You can scale the reps down to about half for beginners looking to try this workout.
You could also scale the run down if necessary. Nevertheless, the Murph makes form a great workout since it’s designed to push you.
Hero WOD Dedicated to Chad Wilkinson
This Hero WOD is dedicated to Navy Seal Chad Wilkinson, who took his life on October 29, 2018, due to the effects of his deployments, TBIs, and post-traumatic stress disorder.
It raises awareness of veteran suicide and is presented by Sara Wilkinson.
The Chad Wilkinson WOD consists of 1000 box step ups that can be completed as a team, partner, or individual for time.
