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24 Heroes in 24 Hours

Memorial Day Weekend


Scare Brief / Overview:









DONATIONS to the 23rd Veteran - click here! 


On Friday, May 26, 2023, The Main Line CrossFit in Wayne, Pennsylvania, hosted the ELEVENTH ANNUAL 24 Heroes in 24 Hours event!.


Click HERE for the photo albums from the 11th Annual 24 Heroes in 24 Hours event:


Wayne Address:  25 Swedesford Rd #267A, Wayne, PA 19087

YES, we said that right:  ELEVEN YEARS of 24 in 24!!!! Wow!!!!


Starting at 09:30 on Friday the 26th, athletes will perform a "Hero WOD" every hour for 24 straight hours.

This 24 hour event serves as a fundraiser for 23rd Veteran  ( ) . 

The mission of 23rd Veteran is to provide a happier, healthier life for veterans living with trauma. They achieve their mission through a groundbreaking 14-week program (23V Recon) they developed that is based in camaraderie, physical fitness and positive psychology. Check out this video to get a glimpse of this awesome program. All ticket sale proceeds will be donated to 23rd Veteran.  


More information about 23rd Veteran can be found here {}.



About the 24 Heroes in 24 Hours:

The Hero WODs from CrossFit are named after Heroes who have given their lives in the line of duty - military or civilian.   Each workout is hard, heavy, and long.  This IS NOT an easy event.  The list of workouts will be published approximately 2 weeks before the event, so keep an eye on our website here, our Facebook event page, as well as our EventBrite ticket website for more details.  

***We will finish the 24 hour event with “MURPH” at 0830, Saturday morning.  This final workout is completed AS A GROUP - not an individual event.  Nobody REALLY wants to do "Murph" after working out for 23 straight hours, do they?  :-)

There is NO expectation that all athletes perform ALL WODs.  This is a fundraising event FIRST, Endurance event second.  We want lots of participants to sign up so that we can increase the overall donation amount to the 23rd Veteran.  Of course, we would love to see you knock out as many WODs as you want to safely perform.  But we're here for what the event MEANS more than the physical challenge of 24 separate HERO WODs.

All Athletes should come prepared to tackle any workout and familiarize themselves with the basic components found in the Hero WODs:  Bring your running shoes (there will be several miles of running - sometimes 400 meters at a time), weightlifting belts, weight VESTS (if you have one), wrist wraps, change of clothes and socks, calf sleeves (yup, there are rope climbs) and anything else that helps to get you through two dozen high intensity workouts.  

As with the last 9 years of this event, we will have a "team" format available:  this allows for teams of athletes to share the workouts and distribute the movements among their teammates to complete the WOD.  ANY of the WODs can be performed individually or as a team, unless the WOD itself is set as a team (The first Hero WOD of the day, "1LT HINES" for example involves partnered work).   MURPH, the final WOD, will be completed as a team with all remaining athletes grinding out the last 2 miles of running, 100 pull-ups, 200 push-ups, and 300 squats.

All athletes and participants will be required to sign a liability waiver from our home box - The Main Line CrossFit - prior to engaging in any of the workouts.  No exceptions.  This event is NO JOKE.


    11th Annual 24 Heroes in 24 Hours            
1    09:30   Lt Hines -
2    10:30    Baz -
3    11:30   Manion   -
4    12:30   Smette -
5    13:30  Major Dale (see below)
6    14:30    The Thirteen -
7    15:30    Roy -
8    16:30    Loredo -
9    17:30    Randy  -
10    18:30   J.J. -
11    19:30   Yllescas -
12    20:30   
Donny -
13    21:30   Payne Train -
14    22:30   Emily -
15    23:30   FAAS Fit -
16    00:30   KALSU -
17    01:30    
Ollis -
18    02:30    Zimmerman -
19    03:30    Jenny -
20    04:30    Wilmot -
21    05:30    Moreno -
22    06:30    GRIFF -
23    07:30    Red Horse -
24    08:30    "MURPH" (All hands on deck team event)

Hero WOD #5:  Major Dale

Background:  Gulia Dale III was born on April 30, 1960 in Bridgeton, NJ. Directly after high school, he joined the active duty US Army and served until 1982, when he joined the National Guard and served another 25 years, retiring in 2004. He received his commission at Seton Hall University achieving the rank of Major. He was activated  after September 11, 2001 and continued to serve his nation, including a tour of several months of active duty in Iraq.
Dale suffered with PTSD, which became apparent to his family during his return from several tours in Iraq. 30% of military personnel who served in Iraq and Afghanistan have mental health challenges. Dale was one of those veterans.

 Family members said they believe fireworks from neighboring homes may have caused flashbacks of combat that triggered a mental health crisis, which led his wife Karen Daletoto call the police for help. Three Newton police officers arrived outside Dale’s home. Their body-worn cameras were activated and recorded the events that transpired. A rapid exchange of commands were shouted at Dale, and then within moments of arriving on the scene, two officers fired their guns, killing the 61-year-old decorated war veteran outside his home.  He was killed on July 4, 2021 at the age of 61.

He is survived by his wife Karen, two daughters, Tori and Julia, several sisters, Pamela, Lorraine, Cynthia, Sandra, Valerie and Tara.

7 Rounds for Time of:
4 barbell deadlifts (225/155 lb)
21 Hand-release pushups
61 Double-Unders

"NICK SLOAN"              
In honor of Nick Sloan who, along with his dog Chance, tragically passed away in a car accident on February 12, 2017. Nick was a member of CrossFit Thunder Hill. He was a wonderful dad, son, brother and friend, and served 6 years in the Army National Guard. Nick was a fun-loving, hard-working and genuinely nice guy. He had an infectious smile, energy & laugh. He is missed tremendously by his family and friends.        
5 rounds of:                
5 HSPU                
Run 200m                
10 Toes to bar                
10 Push Press (95/65)                
10 Burpees over the bar                                              
"Jimmy D"               
 In honor of New Brunswick, NJ Fire Department Deputy Chief James D'heron (Jimmy D) killed in the line of duty on September 3, 2004. Jim made the ultimate sacrifice responding to a house fire call by giving his life to save the residents that were sleeping inside. Jim saved the lives of 15 people that day. His life will go on forever through everyone he has ever come in contact with.                       

15 min AMRAP:                
15 Hang Power Cleans (95/65)                
15 Wallballs (20/14)                
15 Box Jumps (24/20)                
3 Burpees EMOM  







8th Annual Event - Memorial WOD for “Officer Sicknick”

13 Rounds for Time, of:

-  1 Devils Press (45# DB)
-  6 DB Thrusters (45# DB)
-  21 Double-unders


Capitol Police Officer Brian Sicknick was assaulted by insurrectionists seeking to overthrow the US government during the Capitol attack on January 6, 2021. He succumbed to his injuries and died the next day in the hospital. He joined the Capitol Police in 2008. 

Officer Sicknick is from South River, NJ. A 1997 graduate of Middlesex County Vocational and Technical School, Sicknick "wanted to be a police officer his entire life," according to his family. He joined the New Jersey Air National Guard the year he graduated. Sicknick deployed to Saudi Arabia in 1999 in support of Operation Southern Watch. After the 9/11 terrorist attacks, he served in Kyrgyzstan in support of the war in Afghanistan.

As with most Hero WODs, the numbers have meaning.   In this case, Officer Sicknick was killed by Domestic Terrorists attempting to overthrow the US Government on Jan 6th, 2021 - hence the 1 / 6 / 21 format. The 13 Rounds represent his 13th years of service. 

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Wake up, workout, reflect, memorialize.

their sacrifice.

24 Heroes in 24 Hours - Memorial Day Weekend - The original 24 Hour Hero WOD endurance event

This Year's Charitable Partner

23rd Veteran

23rd Veteran is a groundbreaking program working to help veterans adjust back to the civilian world. A nonprofit organization headquartered in Minnesota, 23rd Veteran has created a model which uses brain science, evolutional theory, positive trigger re-association, and positive psychology to assist veterans leaving the military and those who never properly transitioned. We also provide training to businesses and communities who want to create a more positive environment for our returning veterans.
More information about 23rd Veteran can be found here:, here:, and here:
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