Sweat with Purpose this Independence Day
The 4th of July is all about celebrating freedom, community, and the American spirit. But what if you could honor our nation’s independence with something more than fireworks and cookouts? Across the country, more and more people are choosing to celebrate the 4th of July with patriotic workouts that challenge the body and inspire the mind. Whether it's a Hero WOD, a themed bootcamp, or just showing up for yourself and your health, this holiday is the perfect time to reflect on what it truly means to be strong—physically and mentally.
Popular Patriotic Workouts for the 4th of July
Here are some of the most popular workouts Americans do on (or around) Independence Day:
1. The “1776” Workout
A staple in many CrossFit gyms, this workout pays tribute to the year of America’s founding.
Structure:
Accumulate 1,776 reps of various movements either solo or with a partner/team. Examples include:
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100 Push-ups
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200 Air Squats
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100 Sit-ups
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100 Burpees
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100 Kettlebell Swings
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100 Pull-ups
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...etc., until you hit 1,776 reps
Why it’s Patriotic: This grind of a workout is symbolic of the sacrifice and endurance it took to win our freedom.
2. The Murph (Modified or Full)
Originally done on Memorial Day, many gyms also repeat it for the 4th. Named after Navy SEAL Lt. Michael Murphy.
Structure:
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1-mile run
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100 pull-ups
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200 push-ups
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300 air squats
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1-mile run
(Wearing a weighted vest if possible)
Modifications: Scale reps, remove vest, or perform partner-style.
Why it’s Patriotic: Honors a fallen hero and reminds us of the strength of our servicemen and women.
3. Stars & Stripes Bootcamp
Group classes love this one. Think red, white, and blue outfits and high-energy circuits.
Structure (Sample Circuit):
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Red = Strength (deadlifts, squats, kettlebells)
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White = Core (planks, v-ups, Russian twists)
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Blue = Cardio (box jumps, jump rope, rowing)
Repeat the full circuit 3–4x.
Why it’s Patriotic: Fun, community-based, and family-friendly.
4. “Freedom 50” Challenge
Great for beginners or as a gym-wide challenge.
Do 50 reps of 5 exercises:
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50 Jumping Jacks
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50 Push-ups
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50 Sit-ups
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50 Lunges
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50 Mountain Climbers
Why it’s Patriotic: Easy for all levels, promotes consistency, and is easy to do at home or in the park.
5. Ruck for the Brave
Inspired by military rucking. Grab a weighted backpack and go for a long walk/hike/run.
Structure:
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4.7 miles (to honor July 4)
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17.76 lbs or 47 lbs in your pack
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Can be done solo or in a group
Why it’s Patriotic: Builds grit and honors our troops in a physically demanding but symbolic way.
Why Gym Culture is Booming in America
In recent years, the U.S. has seen a massive growth in fitness culture. Here’s why:
🔹 Health is Wealth
The pandemic reignited awareness of health and immunity, pushing people to take fitness seriously.
🔹 Mental Health Benefits
Exercise reduces anxiety, depression, and stress—issues that have spiked across all age groups.
🔹 Community Vibes
Gyms are more than iron and machines. They’ve become tribes of accountability, support, and connection.
🔹 Lifestyle Shift
Americans are moving away from sedentary habits. From standing desks to 75 Hard challenges, there's a national trend toward intentional, healthier living.
Why Fitness is Patriotic
Taking care of your body is not just about vanity—it’s about vitality, responsibility, and service. A strong, healthy individual can serve their family, community, and country better. Here’s why being fit is a patriotic act:
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Healthier citizens mean lower healthcare costs and a stronger economy.
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Physical preparedness ensures resilience in times of crisis.
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Confidence, discipline, and self-respect are contagious values that build a stronger nation.
Celebrate Your Freedom with Strength
As you fire up the grill or light up sparklers this 4th of July, consider this: Your freedom is worth fighting for—and so is your health. There’s no better way to honor your country than by being the strongest, healthiest version of yourself. From Hero WODs to fun bootcamps, these patriotic workouts are more than just sweat—they’re a salute to the sacrifices made for our freedom.
This 4th of July, be proud. Be strong. Be American.
