Conquering “Glen” for the 4th of July
Conquering “Glen” for the 4th of July
In the world of CrossFit, few workouts stir a blend of respect, grit, and reverence like a Hero WOD. These workouts serve as a solemn reminder of the sacrifices made by fallen service members and first responders—and provide a physical and mental test for those willing to rise to the occasion. One such workout is “Glen,” a Hero WOD named in honor of former U.S. Navy SEAL Glen Doherty.
Who was Glen Doherty?
Glen Anthony Doherty was a former Navy SEAL and CIA contractor who lost his life during the 2012 attack on the U.S. Consulate in Benghazi, Libya. Known for his fearlessness, adventurous spirit, and selfless service, Glen embodied the CrossFit spirit long before the workout that bears his name was created. “Glen” is more than a workout—it’s a tribute to character, courage, and commitment.
The “Glen” Workout
“Glen” is a for-time workout that combines endurance and skill:
30 Clean and Jerks (135/95 lb)
1 Mile Run
10 Rope Climbs (15 ft)
1 Mile Run
100 Burpees
On paper, it’s daunting. In practice, it demands mental toughness, aerobic endurance, and sheer determination.
Breaking It Down
1 | 30 Clean and Jerks (135/95 lbs):
This heavy weight at a moderate volume right out of the gate sets the tone. The goal is to stay consistent—focus on form, breathe through each rep, and avoid going out too hot. Consider breaking this up into manageable sets (sets of five or three, depending on your capacity).
2 | 1 Mile Run:
Pacing is critical for this run. You’re still fresh enough to push it a little, but it’s important to remember you’ve got more than half of this WOD remaining. Use this first mile to settle your breath and prepare mentally for what’s coming next.
3 | 10 Rope Climbs:
Ten rope climbs, especially in the middle of a WOD, can feel daunting and exhausting. Make sure to use good foot locks and strong pulls to conserve your energy and your grip.
4 | 1 Mile Run:
By this run, your legs are heavy, your grip and forearms are smoked, and you’re likely questioning your decision to take on this workout. But this is where the workout really becomes mental. Channel the purpose behind the WOD and do your best to keep a steady pace.
5 | 100 Burpees:
Break this final stretch up into sets of 10, 15, or really, whatever keeps you moving. The key here is consistency.
Why We Do It
The “Glen” WOD is both a physical challenge and an emotional one. When you’re deep into it, exhausted and dripping sweat, you keep going by remembering why you’re doing it. You're honoring someone who gave everything.
Whether you’re taking on “Glen” for Independence Day, Veterans Day, or just as a tough benchmark WOD, approach it with respect. Scale where needed, but don’t shortcut your effort or intention.