Gaza workout

Gaza Crossfit Workout

Overview of the Gaza Workout

The Gaza workout is a CrossFit Hero WOD (Workout of the Day) that is named after the Palestinian city of Gaza. It was created in honor of the Israeli soldiers who lost their lives during the 2014 conflict in Gaza. The workout was first posted on the CrossFit main site in 2014 and has since become a staple in the CrossFit community. The Gaza workout is a grueling test of endurance that involves a combination of bodyweight exercises and running.

Gaza Workout: Workout Description

  • 1 mile run
  • 60 burpees
  • 800 meter run
  • 30 muscle-ups (or pull-ups and dips)
  • 400 meter run
  • 15 overhead squats (135/95 lb)

The workout is scored for time, with the clock starting at the beginning of the first mile run and stopping at the completion of the final overhead squat. The recommended weight for the overhead squats is 135 pounds for men and 95 pounds for women.

Gaza Workout Variations and Scaling Options

  • Reducing the distance of the runs
  • Reducing the number of burpees, muscle-ups, or overhead squats
  • Using a lighter weight for the overhead squats
  • Substituting pull-ups and dips for muscle-ups

The Gaza workout is an extremely challenging workout that requires a high level of fitness. As such, it is not recommended for beginners or those who are new to CrossFit.

Tips and Strategies for the Gaza Workout

  • Pace yourself: The Gaza workout is a marathon, not a sprint. It’s important to pace yourself throughout the workout to avoid burning out too quickly.
  • Break up the burpees: The burpees are the first movement in the workout and can be very taxing. Consider breaking them up into sets of 10 or 20 to make them more manageable.
  • Use a kip for the muscle-ups: If you are doing muscle-ups, consider using a kipping motion to conserve energy.
  • Keep your core tight during the overhead squats: The overhead squats can be very challenging, especially after all the running and burpees. Make sure to keep your core tight and your weight balanced over your heels to avoid falling forward.

Athlete Performance in the Gaza Workout

  • Beginner: 60-75 minutes
  • Intermediate: 45-60 minutes
  • Advanced: 30-45 minutes


The Gaza workout is a grueling test of endurance that requires a high level of fitness and mental toughness. While it is not recommended for beginners or those who are new to CrossFit, there are several scaling options that can be used to make the workout more manageable. If you are up for the challenge, the Gaza workout can be a great way to test your limits and push yourself to new heights.