Hero WOD Luke: How to Tackle This Grueling Tribute Workout
Honoring Marine Staff Sgt. Leon H. Lucas Jr.
Hero WOD “Luke” is dedicated to Marine Staff Sgt. Leon H. Lucas Jr., who made the ultimate sacrifice on August 1, 2011, in Helmand Province, Afghanistan. He was killed by an enemy grenade during combat operations in the upper Gereshk Valley while serving with the 3rd Battalion, 4th Marine Regiment. Lucas was 32 years old, from Wilson, North Carolina, and is survived by his wife Mary and three sons.
This workout is not just a test of endurance and grit… it’s an opportunity to reflect on courage, sacrifice, and fatherhood. Every rep honors a Marine who gave his life so others might live freely.
Hero WOD “Luke” (RX)
For Time (40:00 time cap):
400-m Run
15 Clean-and-Jerks (155, 105)
400-m Run
30 Toes-to-Bars
400-m Run
45 Wall Ball Shots (20, 14)
400-m Run
45 Kettlebell Swings (53, 35)
400-m Run
30 Ring Dips
400-m Run
15 Weighted Lunge Steps (155, 105)
400-m Run
Intermediate Version
For Time (40:00 time cap):
400-m Run
15 Clean-and-Jerks (95, 65)
400-m Run
20 Toes-to-Rings or Hanging Knee Raises
400-m Run
35 Wall Ball Shots (14, 10)
400-m Run
35 Kettlebell Swings (35, 26)
400-m Run
20 Box Dips or Band-Assisted Ring Dips
400-m Run
15 Dumbbell or Barbell Lunges (95, 65)
400-m Run
Beginner Version
For Time (30:00 min Time cap):
200-m Run or 250-m Row
10 Dumbbell Clean-and-Press (25, 15)
200-m Run
15 Hanging Knee Raises or Sit-ups
200-m Run
25 Wall Ball Shots (8, 6 lbs)
200-m Run
25 Russian Kettlebell Swings (26, 18 lbs)
200-m Run
15 Assisted Box Dips or Push-ups
200-m Run
10 Dumbbell Lunges (Bodyweight if needed)
200-m Run
🔥 Coach’s Notes: Warm-Up and Movement Standards
Clean-and-Jerks: Fast singles are smart. Keep your back tight, drive through your heels, and don’t muscle the weight overhead.
Toes-to-Bars: Use a consistent kip. Break early into manageable sets to avoid grip blow-up.
Wall Balls: Focus on breathing and posture. Hit target every rep, but don’t sprint this.
Kettlebell Swings: Hinge, don’t squat. Choose Russian or American based on safety and experience.
Ring Dips: Tight body, full range. Sub with box dips or band-assisted as needed.
Lunges: Barbell should rest on back. Keep torso upright and knees over ankles.
🧠 Mindset & Performance Strategy
This is a gritty chipper—one movement at a time.
General Strategy:
Treat the first half as a build-up, not a sprint.
Use the 400-m runs as active recovery but aim to stay at a consistent pace.
For barbell movements, singles or short sets with quick rest keep you moving.
Break gymnastics into 10–10–10 or smaller chunks with short rest.
The final lunges and run will test your resolve. Lean into the reason behind the WOD.
Hot Weather Modification:
- If the heat index is above 95°F, substitute the run with 500/400m rowing to manage core temperature and performance.
✅ Scaling with Intention
This workout is long and taxing, even for advanced athletes. Coaches at Blue Eagle Fitness & Nutrition will tailor weights, reps, and movements based on your experience, injury history, and energy levels that day. Whether you're a seasoned CrossFitter or just a few months into your journey, we’ll make sure you can complete this workout with purpose, safety, and intensity.