Men’s Health Fitness Editor Andrew Tracey Takes on 24 Hero WODs in 24 Hours
Photo Credit: Callum Tracey (IG: @sportsdaymedia)
Enjoying Morning Chalk Up? Access additional exclusive interviews, analyses, and stories with an Rx membership.
Men’s Health fitness editor Andrew Tracey is about to take on a monumental task. He will complete 24 CrossFit Hero WODs in a 24-hour timeframe for the fourth year, but he will add in an ultra-marathon as an extra challenge, according to a profile originally published in Men’s Health.
The details: Tracey will start the Herculean endeavor in rural Essex at 10 a.m. local time on Saturday, November 20. He will complete all 24 Hero WODs by 9 a.m. local time on Sunday, November 21. Tracey will tick off miles between each of the CrossFit workouts to reach his ultimate goal of completing an ultra-marathon.
- Tracey will not simply complete these workouts in a gym. Each portion of the ultra-marathon will continue a journey between Stansted and Stratford. His Hero WODs will take place at different locations along the route.
- Tracey’s final workout — Murph — will take place in East London’s Olympic Park.
Tracey will start with the 100 muscle-ups of James Prosser before taking on Nate, which includes even more muscle-ups. The schedule continues with Hidalgo, Jerry, DT, Ricky, Mead, Bert, Joseva, Oz, Burgess McLaren, Bolger, Smudge, and Jordan.
Tracey will complete nine more Hero WODs on Sunday to cap off the schedule. The list is The Chief, Heidi, Jones, Jay, Sham, Jenny, Randy, Joseph Grzelak, and Murph.
Raising money for charity: Tracey will complete this task to raise money for Pilgrim Bandits, the organization whose motto — “Always a little further” — originally inspired this task in 2018. Those who want to support Tracey as he takes on the Hero WODs can donate directly to Pilgrim Bandits.
Pacing is critical: Tracy’s past efforts to complete 24 Hero WODs in 24 hours have always included a mix of longer workouts and shorter, intense ones. The mix would provide him with extra time every few hours to refuel and recharge. The 2021 iteration is a different beast.
- Tracey will have to complete two or three miles between each workout to chip away at the ultra-marathon distance. If a Hero WOD takes 50 minutes, he will only have 10 minutes to get this distance in before starting the next workout.
“Discomfort is not found within the four walls of a gym,” Tracey told Men’s Health. “That’s just a little bit of hard work… This is about putting myself in an unknown situation where I can’t stop. And this year, more than ever, will reflect that, because there’ll be real consequences to slowing down. It’s s— or bust. You either make it to the next one, or you don’t.”
The WODs and schedule: Courtesy of Men’s Health.
10am: James Prosser
11am: Nate
- 20-minute AMRAP:
2 muscle-ups
4 handstand press-ups
8 kettlebell swings
12pm: Hidalgo
- 2-mile run
20 cleans
20 box jumps
20 walking lunges
20 box jumps
20 cleans
2-mile run
1pm: Jerry
- 1-mile run
2000-metre row
1 mile run
2pm: DT
- 5 rounds:
12 deadlifts
9 hang cleans
6 push jerks
3pm: Ricky
- 20-minute AMRAP:
10 pull-ups
5 dumbbell deadlifts
8 push-presses
4pm: Mead
- 20-minute AMRAP:
30-foot rope climb
100-metre partner carry
5pm: Bert
- 50 burpees
400-metre run
100 push-ups
400-metre run
150 walking lunges
400-metre run
200 air squats
400-metre run
150 walking lunges
400-metre run
100 push-ups
400-metre run
50 burpees
6pm: Joseva
- 15-12-9 @ bodyweight:
Bench press
Deadlift
Power clean
7pm: Oz
8pm: Burgess
9pm: McLaren
- 20-minute AMRAP:
3 thrusters
5 box jumps
7 press-ups
10pm: Bolger
- 5 rounds:
400-metre run
25 air squats
Carry sandbag
11pm: Smudge
- 3 rounds:
5 muscle-ups
10 squat cleans
20 sit-ups
12am: Jordan
- 100 kettlebell swings
100 sit-ups
100 air squats
100 push-ups
1am: The Chief
- 5 x 3-minute AMRAP:
3 power cleans
6 push-ups
9 air squats
2am: Heidi
- 23-minute AMRAP:
23 air squats
23 push-ups
23 kettlebell swings
23 lunges
23 sit-ups
23 box jumps
3am: Jones
- 30-minute AMRAP:
400-metre run
30 air squats
400-metre run
15 push-ups
400-metre run
30 burpee broad jumps
4am: Jay
- 20-minute AMRAP:
22 air squats
12 toes-to-bar
9 burpees
5am: Sham
- 7 rounds:
11 deadlifts
100-metre sprint
6am: Jenny
- 20-minute AMRAP:
20 overhead squats
20 back squats
400-metre run
*run with barbell
7am: Randy
8am: Joseph Grzelak
- 100 kettlebell swings
EMOM perform 2 burpees
9am: Murph
- 1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
* wear weighted vest
Get the Newsletter
For a daily digest of all things CrossFit. Community, Competitions, Athletes, Tips, Recipes, Deals and more.