Crossfit: TOP 10 Most Famous Benchmarks

But what is #benchmark? 

1. Fran

 

• 21-15-9 Reps
• Thrusters (95/65 lb)
• Pull-Ups

 

How do you perform the "Fran" workout?

Perform 21 Thrusters and 21 Pull-Ups, then 15 Thrusters and 15 Pull-Ups, then 9 Thrusters and 9 Pull-Ups, as fast as possible.

 

How do you score the "Fran" workout?

Score is the time it takes to complete all 90 repetitions.

 

What is a good score for the "Fran" workout?

- Beginner: 7-9 minutes
- Intermediate: 6-7 minutes
- Advanced: 4-6 minutes
- Elite: <3 minutes

 

What are the tips and strategies to use in the "Fran" workout?

Before "3...2...1...GO!" choose a difficult (but realistic) repetition scheme that allows you to go fast. If unbroken sets are not yet appropriate for your fitness level, try the following: break the sets of 21 into 3 sets of 7 reps; break the sets of 15 into 2 sets of 8 and 7, respectively; and go unbroken on the sets of 9. Rest as little as possible during the intervals.

 

What is the intended stimulus of the "Fran" workout?

"Fran" should be fast and light. During the WOD, you should (at least once) ask yourself why the hell you agreed to this.

 

How do you scale the "Fran" workout?

This WOD should be light, fast, and evoke pain - the good kind of pain. Both thrusters and pull-ups should be done in large or unbroken sets. Scale the movements so you can go FAST - sets of two and three reps will not make your lungs/legs/arms burn the way they should for this WOD.

 

Intermediate
21-15-9
Thrusters (75/55 lb)
Pull-Ups

Beginner
21-15-9
Dumbbell Thrusters (215/10 lb) 
Ring Rows 

2. Cindy

 

• AMRAP in 20 minutes
• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

 

How do you perform the "Cindy" workout?

In a 20-minute clock, perform as many rounds and reps as possible (AMRAP) of the workout in the order written. 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.

 

How do you score the "Cindy" workout?

Score is the total number of rounds and reps completed before the 20-minute clock stops.

 

What is a good score for the "Cindy" workout?

- Beginner: 11-12 rounds
- Intermediate: 13-17 rounds
- Advanced: 19-22 rounds
- Elite: 24+ rounds

 

What are the tips and strategies to use in the "Cindy" workout?

Since this WOD is 20 minutes, you will need to be at a steady pace during most of the workout - a sudden fast pace will hurt your score. Find out how long it takes you to comfortably do a single round and try to maintain that pace the whole time. What was comfortable at the beginning will become very uncomfortable halfway through. During the air squats, relax your upper body and hands as much as possible. Use these 15 reps as recovery. But when you see that there are 3 minutes left, put your foot on the gas and go!

 

What is the intended stimulus of the "Cindy" workout?

By the end of this WOD, you should be wondering what happened to your arms. This long workout is difficult, so stay around 80-85% of your max pace. The only rest you should take is during the 15 air squats. Focus and hang in there for 20 minutes.

 

How do you scale the "Cindy" workout?

If Rx pull-ups or Rx push-ups are not yet something you can do, choose a challenging scale that still allows you to achieve full range of motion. Pull-ups where your chin never goes over the bar or push-ups where your chest never touches the ground will not help you get closer to an Rx pull-up or push-up. Full range of motion is better.

Beginner
5 Ring Rows
10 Incline Box/Bench Push-Ups
15 Air Squats

3. Murph

 

 

We already did a super special about this benchmark here! If you are curious to know who "Hero Murph" was, come check out the super complete story of soldier Murph.

• Run 1 mile
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
•  Run 1 mile
• Everything with a Weight Vest (20/14 lb)

 

How do you perform the "Murph" workout?

Start and end the workout with a 1-mile run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Women use a 14-pound weight vest, and men use a 20-pound weight vest.

 

How do you score the "Murph" workout?

Score is the time it takes to complete all the movements, including the two runs.

 

What is a good score for the "Murph" workout?

- Beginner: 63-71 minutes
- Intermediate: 47-58 minutes
- Advanced: 36-41 minutes
- Elite: <35 minutes

 

What are the tips and strategies to use in the "Murph" workout?

If you choose to break the reps (which is the original intent of the workout), break them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats. In the CrossFit community, this is known as doing 20 rounds of "Cindy". It is the most efficient way to partition such a high volume of reps.

 

What is the intended stimulus for the "Murph" workout?

Although this WOD is an endurance workout, it should be completed in approximately one hour or less. If, for example, it takes you more than 90 minutes to finish, you have altered the stimulus and lost the necessary intensity - which means you should consider improving.

 

How do you scale the "Murph" workout?

Beginner
"Half Murph"
1/2 mile Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
1/2 mile Run
(No Weight Vest)

Intermediate (A)
Perform the full "Murph" without a weight vest.

Intermediate (B)
Perform "Half Murph" with a weight vest (20/14 lb)

Dumbbell Only
For time:
1 mile Run
100 Dumbbell Bent Over Rows
200 Push-ups
300 Air Squats
1 mile Run

No Equipment
For time:
1 mile Run
200 Push-Ups
300 Air Squats
400 Sit-Ups
1 mile Run

No room to run?
Replace the 1-mile run with 500 Jumping Jacks, the 800m run with 250 Jumping Jacks

4. Grace

 

• 30 Clean-and-Jerks (135/95 lb)

 

How do you perform the "Grace" workout?

Complete 30 Clean-and-Jerks for time. Power Cleans or Full Cleans are acceptable. You can reset after the Clean, or take the bar from the rack position for the Clean and go directly into the Jerk without pausing. Push Jerks or Split Jerks are acceptable. Snatches are not allowed.

 

How do you score the "Grace" workout?

Score is the time it takes you to complete all 30 repetitions.

 

What is a good score for the "Grace" workout?

- Beginner: 6-7 minutes
- Intermediate: 4-5 minutes
- Advanced: 3-4 minutes
- Elite: <2 minutes

 

What are the tips and strategies to use for the "Grace" workout?

Elite athletes complete "Grace" in one large set of 30 repetitions. If that is not yet possible for you, decide before the workout begins how you will break up the repetitions. For example, 6 sets of 5, a descending rep scheme such as 12-8-6-4, or even 30 singles with little or no rest between each. Stick to the game plan, even when it starts to hurt.

 

Intended Stimulus

"Grace" should feel light. You should be able to perform the repetitions quickly without taking long breaks. This WOD should leave you breathless and sweating - as if you had run a very fast mile.

 

How do you scale the "Grace" workout?

"Grace" is one of the fastest CrossFit benchmark workouts. Reduce the weight so that you can perform several unbroken repetitions and complete all the repetitions in under 5 minutes. Athletes less familiar with Olympic lifting should take time to train the mechanics of each movement and drastically reduce the weight.

 

Intermediate
30 Clean-and-Jerks for Time (115/75 lb)

Beginner
30 Clean-and-Jerks for Time (75/55 lb)

5. Helen

 

• 3 Rounds for Time
• 400m Run
• 21 Kettlebell Swings (1.5/1 pood)
• 12 Pull-Ups

 

With a clock running, complete the 3 rounds of work as quickly as possible in the order listed.

 

Score is the time it takes to complete 3 rounds.

 

Good Times for "Helen"
- Beginner: 15-17 minutes
- Intermediate: 11-14 minutes
- Advanced: 9-10 minutes
- Elite: <8 minutes

 

Tips and Strategy

"The first goal in Helen is to strive to do unbroken sets in the box. To do this, we are analyzing the pace of the runs to ensure that we can hit those numbers in large and consistent chunks across the three rounds. Just like in "Nancy", we prefer to slow down the runs a bit if that allows you to handle the bell and pull-up bar. If we have the movements inside the box unbroken, then undoubtedly, it is the opposite approach - it is a matter of how much we can speed up the run. For athletes with previous scores, doing the math on what split they need to maintain across the three rounds will help them feel if they are on the right track when they leave the building after the first round." - Ben Bergeron

 

Intended Stimulus

Helen is designed to feel light and fast. The volume in this workout is relatively low, so the movements should be unbroken. If you have to rest for long periods of time or break the Pull-Ups/Kettlebell Swings into more than 2 sets, you will lose the intended intensity. Scale as necessary to achieve a fast pace throughout the WOD.

 

Scaling

This benchmark workout is an all-out sprint. The swings and pull-ups should be easy enough that you are still able to pick up the pace on the runs. Intermediate athletes can complete this as prescribed.

 

Beginner Option
3 Rounds for Time:
200m Run
15 Kettlebell Swings (1/0.75 pood)
9 Jumping Pull-Ups

6. Annie

 

• 50-40-30-20-10 Reps For Time
• Double-Unders
• Sit-Ups

 

Complete the work in the order listed: 50 Double-Unders, followed by 50 Sit-Ups. Then 40 Double-Unders, followed by 40 Sit-Ups. Then 30 of each. Then 20 of each. Then 10 of each.

 

Score is the time it takes to complete all 300 repetitions.

 

Good Times for "Annie" 
- Beginner: 10-12 minutes
- Intermediate: 8-10 minutes
- Advanced: 7-8 minutes
- Elite: <6 minutes

 

Tips and Strategy

Go fast, but stay efficient. Use good form to avoid burnout and tripping on the Double-Unders. Rest, if necessary, in the first rounds, but try to speed up and stay unbroken in the last three rounds.

 

Intended Stimulus

This fast workout is a set of increasing repetitions, intended to be a sprint. By the end of "Annie", you should feel like you just ran 2km very fast. Complete it in under 10 minutes to maintain the integrity of the WOD. This is not the time to practice your Double-Unders to Single-Unders if you are not yet proficient in the Double.

 

Scaling Options

This WOD should be relatively short - most athletes should finish "Annie" in 10 minutes or less. The repetitions should be fast and mainly unbroken.
If large unbroken sets of Double-Unders are not yet okay for you, substitute them for Single-Unders. If large unbroken sets of Sit-Ups are not yet available to you, reduce the volume.
When it comes to scaling the movement, prioritize range of motion: take hold of the first set of 50 Sit-Ups, for example, reducing the volume to 25 perfect and complete repetitions. 50 Crunches or half Sit-Ups are not as beneficial as the full range of motion of Sit-Ups.

 

Intermediate
30-25-20-15-10
Double-Unders
Sit-Ups

 

Beginner 
30-25-20-15-10
Single-Unders 
Anchored Sit-Ups 

 

7. Angie

 

• 100 Pull-Ups
• 100 Push-Ups
• 100 Sit-Ups
• 100 Air Squats

 

Complete all repetitions of each exercise in the order listed before moving to the next.

 

Score is the time it takes to complete all 400 repetitions.

 

Good Times for "Angie" 
- Beginner: 26-35 minutes
- Intermediate: 21-25 minutes
- Advanced: 15-20 minutes
- Elite: <14 minutes

 

Tips and Strategy

Break up the pull-up and push-up repetitions into small sets to avoid burnout. A large set of pull-ups right off the bat will hurt your score more than help it. When you get to the squats, go all out and be fast - your lower body hasn't been worked until now, so it is time to fly.

 

Intended stimulus

"Angie" should feel very difficult during the push-ups and pull-ups (the upper body should be completely tired), and then fast and fun during the sit-ups and squats. Unlike many CrossFit-style exercises, "Angie" gets easier as time goes on. Scale the volume to finish in under 30 minutes; but do not focus on the feeling in which you ask yourself "how many pull-ups do I have left?".

 

Scaling Options

"Angie" is about muscle fatigue. If necessary, scale the volume; but not so much that you never feel the exhausting sensation of muscle overload.

If the Rx pull-ups and/or push-ups are not yet okay for you, choose a challenging scale that allows you to complete unbroken sets of at least 5.

 

Intermediate
60 Pull-Ups
60 Push-Ups
100 Sit-Ups
100 Air Squats

Beginner
50 Ring Rows
50 Knee Push-Ups
50 Sit-Ups
50 Air Squats

8. Jackie

 

• 1,000m run
• 50 Thrusters (45/35 lb bar)
• 30 Pull-Ups

 

Complete the work in the order written: 1,000m Row, then 50 Thrusters, then 30 Pull-Ups.

 

Score is the time it takes to complete the entire WOD.

 

Good Times for "Jackie" 
- Beginner: 10-12 minutes
- Intermediate: 7-10 minutes
- Advanced: 6-7 minutes
- Elite: <6 minutes

 

Tips and Strategy

To achieve a time of 10 minutes or less on "Jackie", the Row should be around 85%-90% of your fastest 1km Row time, and the Thruster and Pull-Up reps need to be unbroken or completed in a few large sets. If you still cannot do them without stopping, try one of these rep schemes:

Thrusters: 25/15/10 or 13/13/12/12

Pull-Ups: 15/10/5 or 8/8/7/7

If you do not know your 1km Row pace, you will want to find that out before trying this workout. Beginners can try to complete the row in 4:00-4:30; intermediate athletes can try something closer to 3:15-3:30.

 

Intended Stimulus

The intensity of "Jackie" is high. The combination of 1km Row and unbroken or large sets of Thrusters and Pull-Ups should be a major cardiovascular challenge. The load should feel light on the Thrusters. The Pull-Up volume should be low enough for you to do most (if not all) of the reps in one set. The only time you should really rest during "Jackie" is when you finish the workout.

"Jackie" should feel light and should be done fast. The intensity should be high. Reduce the load and/or skill level so that you can finish this WOD in about 10 minutes or less.

 

Scaling Options

Intermediate
For time:
1,000m Row
50 Thrusters (35/22 lb)
30 Pull-Ups

 

Beginner
For time:
800m Row
35 Thrusters (22/12 lb)
20 Ring Rows

9. Linda

 

• 10-9-8-7-6-5-4-3-2-1 Reps
• Deadlift (1 + 1/2 bodyweight)
• Bench Press (bodyweight)
• Clean (3/4 bodyweight)

 

Use three separate barbells. Perform the movements in the order listed and follow the "countdown" rep scheme - 10 deadlifts, 10 bench presses, 10 cleans, 9 deadlifts, 9 bench presses, 9 cleans, 8 deadlifts, 8 bench presses, 8 cleans, etc. until the final round of 1 deadlift, 1 bench press, 1 clean is completed.

 

The score is the total time it takes to complete all the reps.

 

Good Times for "Linda"
- Beginner: 28-32 minutes
- Intermediate: 19-25 minutes
- Advanced: 14-17 minutes
- Elite: <13 minutes

 

Tips and Strategy

The biggest challenge of this workout is the bench press. Have a spotter on the bench so you can go heavy without fear of getting stuck on the barbells mid-rep.

 

Intended Stimulus

The load on this workout should be moderately heavy, but not max. Scale the load/volume so that you can finish this WOD in approximately 30 minutes or less. Avoid scaling to the point where "Linda" becomes "The Three Bars of Fun" instead of "The Three Bars of Death".

 

Scaling

This benchmark workout contains a high volume of moderately heavy weightlifting. Reduce the loads and/or cut out some of the early rounds to decrease the total volume.

 

Intermediate Option
10-9-8-7-6-5-4-3-2-1 Reps:
1 + 1/4 bodyweight Deadlift
3/4 bodyweight  Bench Press
1/2 bodyweight  Clean

 

Beginner Option
8-7-6-5-4-3-2-1 Reps:
3/4 bodyweight  Deadlift
1/2 bodyweight  Bench Press
1/3 bodyweight  Clean

10. Diane

 

• 21-15-9 Reps 
• Deadlifts (225/155 lb)
• Handstand Push-Ups

 

With a running clock, do 21 Deadlifts and 21 Handstand Push-Ups as fast as possible, then 15 Deadlifts and 15 Handstand Push-Ups, then 9 Deadlifts and 9 Handstand Push-Ups.

 

The score is the time it takes to complete all 90 reps.

 

Good Times for "Diane" (estimate)
- Beginner: 10-14 minutes
- Intermediate: 6-9 minutes
- Advanced: 5-6 minutes
- Elite: <4 minutes

 

Tips and Strategy

If possible, do all sets of Handstand Push-Ups and Deadlifts unbroken. If unbroken sets are not yet an option for you, break the reps into as large sets as you can throughout the workout. Rest as little as possible (3-7 seconds) between sets during "Diane" - this WOD is basically a sprint.

 

Intended Stimulus

"Diane" should feel uncomfortably fast and moderately heavy. The Deadlift weight should not feel too heavy or too light - it is somewhere in between. It is common to see athletes take over 20 minutes to complete this workout because the load was too heavy and the required skill level too high. Scale so that you can perform this WOD as it was intended to be performed: very fast and practically unbroken.

 

Scaling Options

"Diane" should be done quickly (try in 10 minutes or less) and relatively unbroken. The Deadlifts should be moderate. Scale the load and/or skill level so that you can move quickly through this WOD.

 

Intermediate 
21-15-9
Deadlifts (155/105 lb)
Push-Ups 

 

Beginner
21-15-9
Deadlifts (95/65 lb)
Incline Push-Ups