12 Heroes in 12 Hours
About This Competition
The premise of this event quite is simple. One tribute workout every hour for 12 hours. This long-haul challenge is simultaneously a test of mental toughness and human perseverance. An ultimate tribute for those who these workouts are written for while showing our gratefulness for these 12 heroes and their sacrifices.
You can take the ultimate challenge and do all 12 workouts, or you can opt to do just a few of your choice, or grab teammates and pick and choose which WODs you are doing. Every hour on the hour we begin with the workout dedication, then complete the 12 Prescribed Hero WODs.
Of course, we would love to see you knock out as many WODs as you want but safety and athlete care are our priorities. There will be numerous scaled options available for the workouts and the event will be suitable for all fitness levels.
All workouts can be done individually or as a team (Share the work as needed! Share! Share! Share!) We want this to be a "FUN" experience for all!
Event Highlights:
- Registration: $75 entry per person (T-Shirt included in all sign ups before May 1!)
- Date and Time: May 25, 2025. 1st Hero WOD @ 0600 AM. New Hero workout every hour on the hour for 12 hours, ending with Murph at 6:00 PM
- Location: CrossFit Indiana, 1410 Wayne Ave, Suite C, Indiana, PA 15701
- Description: You can take the ultimate challenge and do all 12 workouts, or you can opt to do just a few of your choice, or grab teammates and pick and choose which WODs you are doing. Every hour on the hour we begin with the workout dedication, then complete the 12 Prescribed Hero WODs.
- Donations: accepted throughout the event
- Food and drinks: available for purchase
- Volunteers: needed for logistics!
Looking for Vendors! If you would like to participate as a vendor and assist the athletes with positive energy send us an email to sign up: cj@crossfitindiana.com
Schedule:
6 am-6:30 am Registration
6:45 am Open Ceremony
6:55 am National Anthem
7:00 am Badger
6:00 am Jack
9:00 am Josie
10:00 am Nate
11:00 am Wittman
12:00 pm D.T.
1:00 pm Whitten
2:00 pm Loredo
3:00 pm Rankel
4:00 pm Omar
5:00 pm Holleyman
6:00 pm The Murph Challenge
If you would like to participate in all, some, sign up to assist the athletes with positive energy there will be a sign up at the front desk. Each hour will start with reading the Hero WOD description about the hero and then 3,2,1 GO.
Benefits: The Lt. Michael P. Murphy Memorial Scholarship Foundation
Hope to see you there to benefit a great cause!
For More Details Contact:
CJ Lyons - cj@crossfitindiana.com
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Workouts
3 Round For Time
30 Squat Cleans (95/65 lb)
30 Pull-Ups
800 meter Run
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
For Time
1 mile Run
Then, 3 Rounds of:
30 Burpees
4 Power Cleans (155/105 lb)
6 Front Squats (155/105 lb)
Then, 1 mile Run
Wear a Weight Vest (20/14 lb)
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunge Steps
400 meter Run
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it.
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
On a 20-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.
Score is the total rounds and repetitions completed before the 20-minute clock stops.
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run
5 Rounds For Time
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)
7 Rounds For Time
15 Kettlebell Swings (1.5/1 pood)
15 Power Cleans (95/65 lb)
15 Box Jumps (24/20 in)
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Event Details
Closes: May 26, 2025
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