The workout dubbed Fight Gone Bad was created for Hilo fighter BJ Penn, who wanted to simulate the rigors of a mixed martial arts bout. The workout left him so exhausted that he declared it harder than an opponent — a "fight gone bad." The story and the workout became notorious among the faithful at hardcore fitness clubs across the country.

CrossFit's Honolulu executives chose the workout — one of the most difficult tests of fitness they know — as the centerpiece for a fundraiser for Wounded Warrior Project, which helps veterans cope with life-changing injuries, and Athletes for a Cure, which is trying to find a cure for prostate cancer. Community members who want to help can pledge a donation in an athlete's name, or simply back the effort.

Fight Gone Bad IV will be held Sept. 26 at locations worldwide, including CrossFit Oahu in Honolulu. Last year, CrossFit Oahu raised $11,000 during the charity event.

"I consider it one of the flagship workouts of CrossFit," said James Duggins, a 30-year-old coach. "It exemplifies the very definition of what CrossFit is. Constantly varied, functional movements conducted at high intensity."

Want to try it? Our video at www.HonoluluAdvertiser.com provides a demonstration.

The 18-minute Fight Gone Bad combines five consecutive, minute-long exercises. There are three rounds, with a one-minute break before each.

It starts by throwing a 20-pound ball at a spot on a wall 10 feet overhead.

Then you do a movement called a "sumo deadlift high pull" with 75 pounds. Basically, you're picking the weight off the ground and raising it to your chin.

That's followed by jumping repeatedly onto a 20-inch tall box. After that, you have to press a 75-pound barbell overhead.

Finally, you get on a rowing machine and go for it.

Duggins began using CrossFit routines four years ago and Fight Gone Bad was the first workout he tried.

He thought it would be easy.

"It took me to a whole different place," he said. "It was extremely difficult, and I got served a big slice of humble pie. What I thought was fit completely changed. It took me about four days to recover."

Courtney Johnson, a CrossFit Oahu coach who is helping coordinate the fundraiser, calls Fight Gone Bad "a mental game." The routine is done with a partner who spurs you on by getting in your face and yelling, she said.

An advanced level of fitness comes from pushing yourself further than you thought possible, she said.

"Most people are very uncomfortable with that," Johnson said. "You are literally on the edge and you don't know what is on the other side. We don't promote people puking, but it happens because people push themselves past their limits."