Ralph workout

Ralph Crossfit Workout

Overview of the Ralph Workout

The Ralph workout is named after a fallen soldier, Ralph Anthony Fiorito III, who died in Afghanistan in 2005. This workout is a hero workout that honors his memory. It has been used in CrossFit competitions, including the CrossFit Games, and is known for its high level of difficulty. The workout involves a combination of running, weightlifting, and gymnastics movements. It is a long workout that can take over an hour to complete, making it a challenging test of endurance.

Ralph Workout Description

  • 4 rounds of 8 deadlifts (250 pounds for men, 165 pounds for women)
  • 16 burpees
  • 3 rope climbs (15 feet for men, 12 feet for women)
  • Run 600 meters

The workout is scored by the time it takes to complete all four rounds. The recommended weights for the deadlifts are 250 pounds for men and 165 pounds for women. The rope climbs are performed using a 15-foot rope for men and a 12-foot rope for women.

Ralph Workout Variations/Scaling Options

  • Reduce the weight of the deadlifts
  • Reduce the height of the rope climbs
  • Use a modified burpee
  • Reduce the number of rounds
  • Reduce the distance of the run

Scaling options should be chosen based on the individual’s fitness level and ability.

Ralph Workout Tips and Strategies

  • Pace yourself: The workout is long, so it’s important to pace yourself and not go too hard too soon.
  • Break up the deadlifts: The deadlifts are heavy, so it’s a good idea to break them up into smaller sets to conserve energy.
  • Use your legs on the rope climbs: The rope climbs are a leg-intensive movement, so use your legs to help you climb.
  • Stay hydrated: The workout is long and intense, so it’s important to stay hydrated throughout.
  • Warm up properly: The workout involves a lot of heavy lifting and running, so make sure to warm up properly to prevent injury.

Ralph Workout Athlete Performance

  • Beginner: 1 hour 30 minutes
  • Intermediate: 1 hour 15 minutes
  • Advanced: 1 hour


The Ralph workout is a challenging hero workout that honors the memory of a fallen soldier. It involves a combination of running, weightlifting, and gymnastics movements and is known for its high level of difficulty. The workout requires a lot of endurance and is a good test of fitness. With proper scaling and pacing, anyone can complete the workout and honor Ralph’s memory.