6 Rounds for Time:
60 Double-Unders
30 Kettlebell Swings 24/16kg
15 Burpees

Scaling:
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Intermediate Option
4 rounds for time of:
60 double-unders
30 kettlebell swings 24/16kg
15 burpees

Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings 16/12kg
10 burpees

Background:
Dedicated to Boston firefighter Michael "Dork" Kennedy, 33, of Boston, Massachusetts, who died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

This "Dork" Hero WOD was first posted on the CrossFit main site as the workout of the day for October 10, 2018 (181010).

4 Rounds for time:
800m Run
49 Push-Ups
49 Sit-Ups
49 Air Squats

Background:
Dedicated to U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, who disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

The "Maupin" Hero WOD, created by Bare Hands CrossFit @barehandscf (Columbia, IL, USA) was originally programmed with 4 rounds of just a run and 2 minutes each of max push-ups and sit-ups. But this version, which they posted on YouTube, was later posted on the CrossFit Main Site as the workout of the day for Sunday, April 10, 2016 (160410).

For time:
1600m Run
100 Pull-ups
200 Push-ups
300 Air squat
1600m Run
Wear a weight vest 9/6kg

Start and end the workout with a mile run. You can partition the Pull-Ups, Push-Ups, and Squats if needed.

Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said "This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is."

"Murph" has become one of the most famous CrossFit workouts, globally, especially as a tribute on U.S. Memorial Day (the last Monday of May), when the workout is sometimes referred to as "Memorial Day Murph."

The workout, as prescribed ("Rx"), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging "Rx+" version of the workout some athletes do the work in the order written, un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.).

The workout made its first appearance in the 2015 CrossFit Games Championships (athletes partitioned the work), then again in the 2016 Games (athletes were required to do it unpartitioned).

For Time:
200 meter Run
22 Snatches 43/30kg
22 Pull-Ups
22 Medicine Ball Cleans 9/6kg
22 Elbow Plank to Push-Ups
22 Wall Ball Shots 9/6kg
22 Deadlifts 43/30kg
22 Air Squats
22 Overhead Walking Lunges with 20/10kg plate
22 Box Jumps 60/50cm
22 Power Cleans 43/30kg
2x20 sec Bar Hang
22 cal Row
22 Handstand Push-Ups
22 Back Squats 43/30kg
22 C2B
22 Bar Facing Burpees
22 Thrusters 43/30kg
22 Jerks 43/30kg
2 Rope Climbs 4m
22 Overhead Squats 43/30kg
22 Kettlebell Swings 24/16kg (US)

ABOUT THE WOD:
The "Contact 22 Finale" WOD was the final workout in the "Contact 22" event series from Virtual WOD Challenges. The workout incorporates ONE movement from EACH of the 22 Hero WODs featured in the series, and 22 reps to represent 22 suicides by US veterans each year.

The "Contact 22" virtual WOD series (meaning athletes could complete it anywhere at any time) showcased 22 different Hero WODs over the course of 2 months, from September 1-Oct 31, 2018. The challenge was a way to support and raise awareness of US veteran suicides and mental health disorders. Proceeds benefitted the Chris Kyle Frog Foundation.

The Hero WODs featured for this challenge - from which the movements for this finale WOD were selected - were (in order): Dunn, Monti, Emily, Ledesma, FitCops Dallas 5, Hildy, Kev, White, Shawn, Jennifer, 343, Coffland, Small, Nick, Ned, Harper, Marston, Kalsu, Santora, Falkel, Jenny, The Seven.

Every 3 minutes (for 6 Rounds) in 18 minutes:
6 Burpees
18 Alternating DB Snatches 20/12,5kg (50/35lbs)
7 T2B (Toes-to-bar)
9 Goblet Squats 16/12kg (50/35lbs)

With a running clock, perform the prescribed work in the order written in 3 minutes for 6 rounds. Record the time it takes to complete each round. You have 3 minutes to complete all 4 movements. Rest during whatever time is left after you’re done. For example, if it takes you 2 minutes to complete all the movements, you have 1 minute to rest before the next interval starts. Repeat this interval every 3 minutes until you have completed 6 rounds (i.e. this workout will be 18 minutes total).

Score is the time of the slowest round.

Scaling

The recommended weight for the dumbbell snatches and goblet squats is 50 lbs for men, 35 lbs for women, but scale accordingly. If you cannot do Toes-to-Bar, do Knees-to-Elbows or Hanging Knee Raises. If you don’t have a Pull-Up bar, do V-Ups on the ground.

Background: This hero workout is dedicated to the 9 Charleston, SC firefighters who lost their lives on June 18, 2007, fighting the Charleston Sofa Super Store fire. It was the deadliest firefighter disaster in the United States after the September 11, 2001 attacks.

The fallen:
Captain Louis Mulkey⁣
Captain Mike Benke⁣
Firefighter Melvin Champaign⁣
Captain Billy Hutchinson⁣
Engineer Brad Baity⁣
Firefighter Earl Drayton⁣
Engineer Mark Kelsey⁣
Engineer Michael French⁣
Firefighter Brandon Thompson⁣

This workout was designed by Coach Heather Black @heatherblackfit after being asked by retired Charleston FD Captain John Cole @ladderonecaptain to commemorate the memory of The 'Charleston 9'.

The rep scheme symbolizes the date of the Charleston Sofa Super Store fire (6/18/07) and the 9 firefighters who died.

For Time
100 Kettlebell Swings (24/16 kg)
100 Sit-Ups
100 Air Squats
100 Push-Ups

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last repetition of Push-Ups is completed.

This British Hero WOD is dedicated to Lcpl Jordan Bancroft (25) Duke of Lancashire Regiment, who was shot in Afghanistan on 21/08/10.

Also dedicated to Ishwor Gurung, Darren Foster Remand Kulung, Lt John Sanderson Lsgt Dale McCallum and Mne Adam Brown who died in the same month.

For Time
30-25-20-15-10-5 Reps of:
- GHD Sit-ups
- Back Extensions
- K2E (knees to elbows)
- Romanian Deadlifts 43/29kg

Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan.

He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

The “Stephen” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, February 7, 2010 (100207).