2019 COL Hero WOD Marathon – May 25


It is that time of year again. Spring is in the air, the flowers are starting to bloom, the birds are chirping and the sounds of barbells slamming in the back parking lot are starting to ring in our ears. It is almost Hero WOD Marathon time!

This year we will be completing the Third Annual Hero WOD Marathon. For those of you that are new to the gym and don’t know what this special event means to CrossFit City of Lakes, let me tell you a little background about this upcoming spring tradition at COL.

Since most CrossFitter’s can remember every Memorial Day since the begining of their CrossFit lives we can all remember honoring one of our fallen soldier’s Michael P Murphy.  We have always done this by completing the Hero WOD “Murph” on Memorial Day. If you may not have yet experience a Hero WOD here at COL, Hero WOD’s are workouts that honor a fallen service man or women that also participated in CrossFit. “Murph” is probably one of the most reconized Hero WOD’s because of it’s difficulty. “Murph” is a grueling WOD that consists of 2 miles of running, 100 pull ups, 200 push ups and 300 squats while wearing a 20lb vest.  

“Murph” is an amazing workout that honors one of our fallen soldiers. There is one problem with completing “Murph” on Memorial Day. After speaking with some of our COL members that have served our country in the military we have brought of the question, “why do we only honor one fallen hero, why don’t we honor as many as we can.”

This year will be the third year we will do just that. Honor as many of our fallen Hero’s as we can. Here is how the Memorial Day Hero WOD Marathon works.

Saturday, May 25th


*Saturday, May 25th from 9:30am-12:30pm teams of 4 (that can be any combination of men and women) will have 3 hours with a goal to complete as many Hero WODS as possible.


***That is right 3 Hours This year!***

*Teams can split up these workouts however they want, but only one athlete can work at a time.

*Each Hero WOD can only be completed one time. No duplicating WODs.

*Each Hero WOD will be on a giant table in front of class, when a team starts a WOD their team captain will remove the WOD from the board and take the card with the WOD description on it over to their team where the team will complete the WOD. Upon completion of the WOD, the card will then be returned to the completed WOD Table.

*The Hero WOD must be completed in its entirety before moving on to the next workout.  

*Workouts can be scaled if needed.

*There are 173 Hero Wods officially registered by CrossFit HQ.

*Our goal as a gym will be to try and complete and honor as many Hero’s as possible. This year our goal is to complete 140 Hero WOD’s.

*Each Team is encouraged to submit a $50 donation to our local chapter of “Disabled Veterans of America” to participate in the event. We want 100% of our donations to support our local veterans. More details on how to donate coming soon.


All teams are encouraged to donate $50 or whatever you are able to give HERE to The Disabled American Veterans.


DAV Logo

**Upon Completion of this years Hero WOD Marathon as always we will have our COL Potluck and also will be grilling hot dogs and hamburgers. Cold adult refreshments will be in supply and we will hang out for as long as everyone wants to stay after completion of the workout.