News WeRFit Workout: CrossFit Hero 'Gallant'

WeRFit Workout: CrossFit Hero ‘Gallant’


Gallant was named after US Navy Petty Officer Second Class Taylor Gallant of Winchester, Kentucky. First appearing on CrossFit’s main site as the workout of the day (WOD) June 13th of 2013.

The workout honors Gallant, who died died in January of 2012 while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He was assigned to the Explosive Ordnance Disposal Mobile Unit 12, and left behind his son, Ethan.


For time:

  • Run one mile with a medicine ball
  • 60 burpee pull-ups
  • 800 meter run with a medicine ball
  • 30 burpee pull-ups
  • 400 meter run with a medicine ball
  • 15 more burpee pull-ups.


  • 20-lb medicine ball for men
  • 14-lb medicine ball for women


  • Run w/Med Ball – You can carry the med ball in any way you feel comfortable, but many prefer to hoist it over the shoulder and alternate sides. If you need to scale, sacrifice speed before weight, and weight before distance. Doing this with the full weight but walking will give you much greater benefit than running, but without the weight.
  • Burpee Pull-Ups – The burpee pull-up gives you an automatic leg up, as it leads into a more natural jumping pull-up. If you need additional help, wrap a resistance band around the pull-up bar, stick your knees through it, and use the extra help to aid your pull.

Share your time or score below to see how you did against the community!

Gallant - U.S. Navy Petty Officer Second Class Taylor Gallant
Ben Garves
Founder and CEO of WODDITY. We build tools and resources for affiliates, athletes, and fans of CrossFit.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Latest news

Live Stream with Eric Roza: CrossFit’s New Owner

CrossFit announced today the pending sale of the company from sole owner Greg Glassman to Eric Roza,...

Our Last Episode About CrossFit

Good morning everyone. I want to apologize for being silent yesterday. I was frustrated and, honestly, just...

This is not ‘cancel culture’, this is fighting systematic injustice

I’m going to keep it short and sweet today because my intent is to try to communicate...

The Weekend’s Aftermath: A Unified Community

If you sat me down with a pen and some paper and told me to write down...

You might also likeRELATED
Recommended to you