CrossFit is not just about personal fitness—it’s also about honoring heroes. The Hero WODs are a way for the CrossFit community to pay tribute to military personnel, first responders, and others who made significant sacrifices for our country and communities. Among these, The Seven stands out as one of the most intense and meaningful workouts, designed to honor seven CIA operatives who lost their lives in a bombing in Afghanistan in 2009.
The Story Behind The Seven
On December 30, 2009, seven CIA operatives were killed in a suicide bombing attack in Khost, Afghanistan. The operatives were part of a larger CIA mission to track down a high-ranking al-Qaeda operative. The bomber, who had been invited onto the base as part of a planned operation, detonated an explosive device, killing not only the seven CIA agents but also several others who were in the vicinity.
In the wake of this devastating loss, CrossFit created The Seven as a tribute to the fallen operatives. These heroes were serving their country on the front lines of the war on terror, often working in secret and risking their lives to protect others. The workout itself, brutal in its intensity, serves as a fitting tribute to these individuals, combining strength, endurance, and mental toughness—the very qualities that these operatives displayed throughout their careers.
The Seven: The Workout
The Seven is an incredibly demanding workout that challenges even the most seasoned CrossFit athletes. It is designed to push you to your limits, both physically and mentally. Here’s how it goes:
For Time:
7 rounds of:
- 7 Handstand Push-ups
- 7 Thrusters (135/95 lbs)
- 7 Knees-to-Elbows
- 7 Deadlifts (245/170 lbs)
- 7 Burpees
- 7 Kettlebell Swings (70/53 lbs)
- 7 Pull-ups
Breaking Down The Seven
Each of the seven movements in this Hero WOD is designed to test different aspects of physical fitness, from core strength and shoulder stability to power, endurance, and coordination.
- Handstand Push-ups: This movement builds upper body strength, particularly in the shoulders, arms, and core, while also requiring balance and control. These can be scaled to pike or regular push ups.
- Thrusters (135/95 lbs): A full-body exercise that combines a front squat and a push press, working your legs, core, and upper body. The weight makes this a heavy and challenging movement. The weight can be scaled as needed.
- Knees-to-Elbows: This movement targets the core and helps to build flexibility and coordination as you engage your hip flexors and abdominal muscles. These can be scaled up to toes to bar or scaled down to toes to post.
- Deadlifts (245/170 lbs): A true test of raw strength, deadlifts challenge your posterior chain, including the lower back, glutes, hamstrings, and core stability. The weight can be adjusted as needed.
- Burpees: One of the most demanding bodyweight exercises, burpees elevate your heart rate, testing both aerobic endurance and mental toughness.
- Kettlebell Swings (70/53 lbs): A dynamic movement that requires power from the hips and engages the core, shoulders, and glutes. The weight can be scaled as needed.
- Pull-ups: A staple in CrossFit, pull-ups build upper body strength and engage the arms, shoulders, and back muscles. Strict, kipping, or butterfly are acceptable.
Why The Seven is More Than Just a Workout
While The Seven is one of the most physically challenging Hero WODs, it also carries a deep emotional weight. When you take on this workout, you’re not just pushing your body—you’re honoring the sacrifice of those seven CIA operatives who gave everything in service to their country.
The intensity of the workout reflects the sacrifices these individuals made. It’s a reminder that while we face physical challenges in the gym, we are doing so in a safe environment with support and community. For those who serve in dangerous, high-stakes environments, every day can bring life-or-death challenges.
In CrossFit, every Hero WOD is an opportunity to reflect on the stories behind the names. It’s a way to ensure that the sacrifices of these heroes are never forgotten.
Tips for Completing The Seven
- Scale Appropriately: The Seven is a high-intensity workout that can be scaled to your current fitness level. Consider adjusting the weight on the thrusters, deadlifts, or kettlebell swings, or modifying the handstand push-ups to strict push-ups if needed.
- Pace Yourself: With seven rounds and a variety of tough movements, pacing is key. Try breaking up the rounds into smaller sets to prevent burnout early on.
- Focus on Form: Given the complexity and weight of some movements, maintaining proper form is essential to avoid injury. Keep your core engaged and prioritize technique over speed.
- Mental Toughness: This workout is as much about mental strength as it is about physical fitness. Embrace the challenge and remember the reason behind the workout—it’s not just about finishing; it’s about honoring those who gave their lives for others.
Conclusion: Honoring the Heroes
At the heart of The Seven is the ultimate sacrifice made by seven CIA operatives in Afghanistan. Through their actions, they embodied the spirit of resilience, courage, and commitment to something greater than themselves.
When you take on The Seven, you are not just completing a tough workout; you are honoring the memory of these heroes. It’s a reminder that the work we do in the gym is about more than just getting fitter—it’s about pushing through tough challenges, persevering, and, at times, sacrificing for something bigger than ourselves. The Seven is a testament to the courage and strength of the individuals it honors, and it’s a challenge we all should be proud to take on.