12 rounds for time, starting with 1 and adding an exercise each round:
1 wall walk
2 candlestick rocks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats

Perform this workout like the "12 Days of Christmas" song. In Round 1, perform 1 wall walk. In Round 2, perform 2 candlestick rocks, then 1 wall walk. In Round 3, perform 3 burpees, 2 candlestick rocks, and 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Compare to 241225.

Stimulus and Strategy:
Today’s workout is all bodyweight movements. Scale the difficulty of each element so you can keep moving and perform the reps of each movement unbroken — more moving and less hook-gripping your shorts.

Scaling:
The exercises with the most reps are push-ups through jumping lunges — anywhere from 36 to 42 reps. Reduce the reps as needed or only perform the even rounds (i.e., in Round 1, perform 2 candlesticks, then 1 inchworm. In Round 2, complete 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding two new exercises each even round).

To reduce the complexity of these bodyweight movements, reduce the range of motion. For example, on the wall walks, only take two steps toward the wall or perform inchworms. On the burpees, perform up-downs. On the handstand push-ups, perform dumbbell shoulder presses or pike push-ups. And for the single-leg squats, use a higher target, air squats, or even a narrow-stance air squat.

In case of injury or limitation, substitute equipment to preserve the movement function as much as possible, or choose an alternative suitable for your situation.

Intermediate option:
Same as Rx’d.

Beginner option:
12 rounds for time, starting with 1 and adding an exercise each round:
1 inchworm
2 candlestick rocks
3 burpees
4 push-ups from the knees
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 dumbbell shoulder presses
12 box step-ups

♀ 10-lb dumbbell, 12-inch box
♂ 15-lb dumbbell, 20-inch box

Perform the workout like the "12 Days of Christmas" song. In Round 1, perform 1 inchworm. In Round 2, perform 2 candlesticks, then 1 inchworm. In Round 3, perform 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

Coaching cues:
As you lower yourself to the bottom of an air squat, think about grabbing the floor with your toes and “screwing” your feet into the ground. This will keep your knees tracking your toes and your entire foot in contact with the ground.

Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Jumping Squat
Jumping Lunge Tips
The Broad Jump
The Kipping Handstand Push-Up
The Single-Leg Squat
Push-Up From the Knees
The Dumbbell Press
The Box Step-Up

Find a gym near you:
View the CrossFit map

3 rounds for time of:
25 deadlifts
800-meter run

♀ 155 lb
♂ 225 lb

Compare to 230618.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a longer-effort couplet. The deadlift weight should be moderate, but expect it to feel heavy after the first run. Choose a weight that allows you to complete your reps in 2 minutes or less. If you are looking for a challenge, try to complete the deadlifts with a double-overhand grip and without using a hook grip. No matter how good your deadlift is, this variation will deliver a good stimulus.

Scaling:
Reduce the loading of the barbell. Reduce the distance on the run.

To reduce the complexity of the deadlift, consider elevating the barbell and reducing the range of motion. You may also consider a dumbbell deadlift.

In case of injury or limitation, for the deadlift, perform a sumo deadlift with the barbell or a kettlebell. If necessary, perform a good morning to eliminate the loading. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower.

Intermediate option:
3 rounds for time of:
20 deadlifts
800-meter run

♀ 125 lb
♂ 185 lb

Beginner option:
3 rounds for time of:
15 deadlifts
400-meter run

♀ 55 lb
♂ 75 lb

Coaching cues:
As you are deadlifting, imagine someone is trying to pull the bar away from your body. Don’t let them have it. Keep the barbell close to the body, both on the way up and on the way down.

Resources:
The Deadlift
What Is a Deadlift?
Pose Running Drills | Pose Alignment

Find a gym near you:
View the CrossFit map

On a 3-minute clock for 4 rounds:
30 GHD hip extensions
25 GHD sit-ups
Max-reps box jumps

Rest 2 minutes between rounds.

♀ 24-inch box
♂ 30-inch box

Stimulus and Strategy:
Today’s workout is a gymnastics triplet. Push through the movements on the GHD, then complete as many box jumps as possible in the remaining time. Reduce the reps and/or complexity of the GHD movements so you have at least 30 seconds for box jumps. Remember, there is rest between sets, so push the pace and don’t hold back.

Scaling:
Reduce the reps of the GHD movements. Reduce the total number of rounds.

If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit-ups by reducing the range of motion to parallel. For the GHD hip extensions, reduce the range of motion. For the box jumps, reduce the height of the box.

In case of an injury or limitation, consider performing sit-ups, V-ups, or hollow rocks for the GHD sit-ups. For the GHD hip extensions, perform a superman hold on the GHD or perform superman arch-ups on the ground. For the box jumps, perform a box step-up.

Intermediate option:
On a 3-minute clock for 4 rounds:
20 GHD hip extensions
15 GHD sit-ups to parallel
Max-reps box jumps

Rest 2 minutes between rounds.

♀ 20-inch box
♂ 24-inch box

Beginner option:
On a 3-minute clock for 4 rounds:
20-second GHD Superman hold
15 AbMat sit-ups
Max-reps box step-ups

Rest 2 minutes between rounds.

♀ 12-inch box
♂ 20-inch box

Coaching cues:
Think of the GHD hip extension like a good morning. The flexion at the hips occurs while the trunk stays static and unchanging.

Resources:
The GHD Hip Extension
The GHD Sit-Up
The Box Jump
GHD Hip Extension Tips
GHD Sit-Up Progression
Superman Hold
The AbMat Sit-Up
The Box Step-Up

Find a gym near you:
View the CrossFit map

For time:
100 wall-ball shots
25 burpees
75 kettlebell swings
25 burpees
50 knees-to-elbows
25 burpees

♀ 14-lb medicine ball to a 9-foot target and a 35-lb kettlebell
♂ 20-lb medicine ball to a 10-foot target and a 53-lb kettlebell

Stimulus and Strategy:
Today’s workout is a chipper with a repeating burpee element. The loading for both the wall-ball shots and the kettlebell swings should allow you to perform consistent sets of 15-20 reps or more. For the knees-to-elbows, choose a variation that allows you to perform 5-7 reps or more at a time. Have fun with this one, and as with any chipper, just keep “chipping” away.

Scaling:
Reduce the loading of the medicine ball and the kettlebell. Reduce the reps of all the movements.

To reduce the complexity of the wall-ball shots, reduce the height of the target. For the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings. For the knees-to-elbows, reduce the range of motion.

In case of injury or limitation, for the wall-ball shots, perform medicine-ball front squats for an overhead limitation or medicine-ball push presses for a squatting limitation. For the burpees, perform up-downs. For the kettlebell swings, consider single-arm Russian kettlebell swings or kettlebell deadlifts. For the knees-to-elbows, perform hanging knee raises or lying toes-to-bars.

Intermediate option:
For time:
80 wall-ball shots
20 burpees
60 kettlebell swings
20 burpees
40 knees-to-chests
20 burpees

♀ 10-lb medicine ball to a 9-foot target and a 26-lb kettlebell
♂ 14-lb medicine ball to a 10-foot target and a 35-lb kettlebell

Beginner option:
2 rounds for time of:
25 wall-ball shots
5 burpees
20 kettlebell swings
5 burpees
15 hanging knee raises
5 burpees

♀ 6-lb medicine ball to a 9-foot target and an 18-lb kettlebell
♂ 10-lb medicine ball to a 10-foot target and a 26-lb kettlebell

Coaching cues:
The finish position of the kettlebell swing is like a standing plank hold, minus the position of your arms. Your midsection should be rigid and unchanging while your shoulders, hips, knees, and ankles are all in a straight line. A plank on the floor is no different.

Resources:
The Wall-Ball Shot
The Burpee
The Kettlebell Swing
The Knees-to-Elbows
Kipping Hanging Knee Raise

Find a gym near you:
View the CrossFit map

42-30-18 reps for time of:
GHD sit-ups
Dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting couplet. The midline stabilization and lower-body fatigue created by the GHD sit-ups will make the dumbbell shoulder-to-overheads more challenging, so manage your reps accordingly. The loading for the dumbbells should be moderate, but expect it to feel heavier than you want following the GHD. You should be able to perform consistent sets of 10 reps.

Scaling:
Reduce the loading of the dumbbells. Reduce the repetitions of the movements.

If you are not familiar with or have not been training consistently on the GHD, minimize the complexity of the GHD sit-ups by reducing the range of motion to parallel.

In case of an injury or limitation, consider performing sit-ups, V-ups, or hollow rocks for the GHD sit-ups. For the dumbbell shoulder-to-overheads, consider performing seated dumbbell shoulder presses or single-arm dumbbell shoulder-to-overheads.

Intermediate option:
35-25-15 reps for time of:
GHD sit-ups to parallel
Dumbbell shoulder-to-overheads

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
21-15-9 reps for time of:
AbMat sit-ups
Dumbbell shoulder-to-overheads

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
When performing the dumbbell shoulder-to-overheads, focus on keeping the biceps close to your ears as the dumbbells are pressed overhead.

Resources:
The GHD Sit-Up
The Dumbbell Push Press
The Dumbbell Push Jerk
The AbMat Sit-Up

Find a gym near you:
View the CrossFit map

3 rounds for time of:
800-meter run
30 dumbbell hang squat cleans
200-meter dumbbell front-rack carry

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Post times to comments.

Stimulus and Strategy:
Today’s workout is a bit of a grind, challenging your stamina, endurance, midline, and mental fortitude. Use a weight for the dumbbell hang squat cleans that allows you to complete your reps in 3 sets or less. If you can hang on for bigger chunks, do it. The dumbbell front-rack carry is meant to be mentally and physically tough. For the carry, don’t rest the dumbbells vertically on the shoulders. Instead, try to maintain a true dumbbell front-rack position with one head of the dumbbell resting on the shoulder, the hand on the handle, and the elbows up. Embrace your time spent with these dumbbells and have fun.

Scaling:
Reduce the weight of the dumbbells. Reduce the distance of the run and front-rack carry.

To reduce the complexity of the hang squat cleans, perform hang medicine-ball cleans, or reduce the reps and perform hang power cleans plus a front squat. For the front-rack carry, use a single dumbbell.

In case of injury or limitation, for the hang squat cleans, consider dumbbell or kettlebell goblet squats or air squats. For the front-rack carry, consider a farmers carry. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower.

Intermediate option:
3 rounds for time of:
800-meter run
20 dumbbell hang squat cleans
200-meter dumbbell front-rack carry

♀ 15-lb dumbbells
♂ 25-lb dumbbells

Beginner option:
3 rounds for time of:
400-meter run
15 dumbbell hang squat cleans
100-meter dumbbell front-rack carry

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
In the dumbbell hang squat clean, focus on jumping and shrugging with straight arms before pulling the dumbbells to the shoulders and your body into the bottom of the squat.

Resources:
Running Drills | High Knees and Butt Kickers
The Dumbbell Hang Squat Clean
Double-Dumbbell Front-Rack Carry

Find a gym near you:
View the CrossFit map

Extended Helen

5 rounds for time of:
400-meter run
21 kettlebell swings
12 pull-ups

♀ 35 lb
♂ 53 lb

Compare to similar 250625.

Post times to comments.

Stimulus and Strategy:
Helen is a classic benchmark known for being a simple workout that packs a potent punch. Today’s variation extends the effort and tests your stamina with these movements. Can you maintain your standard Helen pace, or does fatigue set in and force you to slow down? The challenge lies in trying to hold the pace you would hold for the 3-round effort. Just like the original workout, complete the swings and pull-ups in 2 sets or fewer. More advanced athletes should aim to maintain unbroken swings and pull-ups for as many sets as possible.

Scaling:
Reduce the load of the kettlebell. Reduce the distance of the run.

To reduce the demands of the pull-ups, consider reducing the reps to 6-8, or complete jumping pull-ups. For the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings.

In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the kettlebell swings, consider single-arm Russian kettlebell swings or kettlebell deadlifts. For the pull-ups, perform ring rows.

Intermediate option:
5 rounds for time of:
400-meter run
15 kettlebell swings
6 pull-ups

♀ 26 lb
♂ 35 lb

Beginner option:
4 rounds for time of:
200-meter run
15 Russian kettlebell swings
9 jumping pull-ups

♀ 18 lb
♂ 26 lb

Coaching cues:
In the kettlebell swing, tighten the abdominals, glutes, and quads to avoid overextension of the trunk when the kettlebell is in the overhead position.

Resources:
Running | Pulling and Foot Tapping
The Kettlebell Swing
The Kipping Pull-Up
Russian Kettlebell Swing
Jumping Pull-Up Progression

Find a gym near you:
View the CrossFit map

For time:
50 GHD hip extensions
800/1,000-meter row
25 GHD hip extensions
400/500-meter row

Post times to comments.

Stimulus and Strategy:
Get ready to find your posterior chain muscles today. Choose an option for the GHD hip extensions that allows you to complete consistent sets of 15 or more repetitions. Some athletes may even be able to go unbroken. On each row — especially the final one — don’t hold anything back. Push the pace faster than you want to. If you are not consistently working with the GHD, reduce the reps and range of motion to accommodate your capacity.

Scaling:
Reduce the reps of the GHD hip extensions. Reduce the distance on the rower.

To reduce the complexity of the hip extensions, perform with a reduced range of motion.

In case of injury or limitation, for the GHD hip extensions, perform Superman holds on the GHD. Accumulate no more than 2 minutes total. If you do not have a GHD or are not familiar with the equipment, consider performing good mornings, lightly loaded or unloaded. For the 800/1,000-meter row, perform 1,750/2,500 meters on the Echo bike or an 800-meter run. For the 400/500-meter row, perform 500/700 meters on the Echo bike or a 400-meter run.

Intermediate option:
For time:
30 GHD hip extensions
800/1,000-meter row
15 GHD hip extensions
400/500-meter row

Beginner option:
For time:
30 good mornings (banded or empty barbell)
400/500-meter row
15 good mornings
200/250-meter row

Coaching cues:
Throughout your reps on the GHD, imagine a string between your sternum and your belly button. Your focus is on keeping your string stretched tight.

Resources:
The GHD Hip Extension
Rowing Technique Tips
The Good Morning

Find a gym near you:
View the CrossFit map

Barbara

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between rounds.

Post times to comments.

Compare to 241126.

Stimulus and Strategy:
Today’s workout is a classic benchmark. Be sure to look back at your last attempt to help you navigate today’s effort. The goal is to maintain a relatively consistent time in each round. If unable to finish each movement in 4 sets or less, decrease the reps by 5-10 per movement. You should also be able to complete a single round in roughly 5 minutes or less if you are going to attempt this workout as prescribed.

Scaling:
Reduce the reps of each exercise. Reduce the total rounds to 3 or 4, instead of 5.

To reduce the complexity of the pull-ups, perform jumping pull-ups. For the push-ups, perform the reps from your knees. For the sit-ups, perform feet-anchored sit-ups. For the air squats, perform these to a target that allows for pain-free range of motion.

In case of injury or limitation, for the pull-ups, perform ring rows or dumbbell bent-over rows. For the push-ups, perform these with your hands on a 30-inch box. For the sit-ups, perform a hollow hold for 30-60 seconds. For the air squats, consider low box step-ups. For the air squats, perform these to a target that allows for pain-free range of motion.

Intermediate option:
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats

Rest precisely 3 minutes between rounds.

Beginner option:
3 rounds, each for time, of:
10 ring rows
15 push-ups from the knees
20 sit-ups
25 squats

Rest precisely 3 minutes between rounds.

Coaching cues:
Avoid the “snaky” push-up. Your entire body should move up and down as a single unit. To do so, squeeze your thighs, glutes, and abs as you move through each push-up.

Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat
The Ring Row
Push-Up on Knees

Find a gym near you:
View the CrossFit map

10 rounds, each for time, of:
300-meter shuttle run

The shuttle run is 50 meters out, 50 meters back, 100 meters out, 100 meters back.

Rest 2 minutes between rounds.

Post times to comments.

Stimulus and Strategy:
In today’s workout, we’ll focus on moving quickly for a shorter distance and our ability to change direction, then accelerate. Each shuttle run is meant to take about a minute and take double the time to recover. Moving quickly through these efforts is relative for each person. Take the first few rounds to feel out your pace and gauge your body's ability to push. If you can perform this workout on a football or soccer field, it definitely makes measuring a little easier (300 yards is slightly shorter than 300 meters, but it will get the job done).

Scaling:
Reduce the distance of each shuttle run.

In case of injury or limitation, perform 700/900 meters on the Echo bike or 300/400 meters on the C2 rower.

Intermediate option:
Same as Rx’d.

Beginner option:
7 rounds, each for time, of:
150-meter shuttle run

The shuttle run is 25 meters out, 25 meters back, 50 meters out, 50 meters back.

Rest 2 minutes between rounds.

Coaching cues:
When you change directions on a shuttle run, you must anticipate the turn. Stay lower to the ground as you change direction and accelerate into the next straightaway.

Resources:
Shuttle Run Tips

Find a gym near you:
View the CrossFit map

For time:
10 wall-ball shots
10 snatches
20 wall-ball shots
20 handstand push-ups
30 wall-ball shots
30 box jumps
40 wall-ball shots
40 deadlifts

♀ 14-lb medicine ball to a 9-foot target, 105-lb barbell, and a 20-inch box
♂ 20-lb medicine ball to a 10-foot target, 155-lb barbell, and a 24-inch box

Post time to comments.

Stimulus and Strategy:
Today’s workout is a chipper with an increasing number of wall-ball shots throughout. Like most chippers, manage your reps, minimize long breaks, and — pun intended — keep chipping away at the movements. The loading of the barbell is meant to be moderate for the snatches and light to moderate for the deadlifts. You may power or squat the snatches. Try to hang on to large chunks of wall-ball shots and see if you can go unbroken on the deadlifts to finish.

Scaling:
Reduce the loading of the medicine ball and barbell. Reduce the repetitions of each movement. Reduce the height of the box.

To reduce the complexity of the snatches, perform hang snatches. For the handstand push-ups, perform pike push-ups.

In case of injury or limitation, for the snatches, perform dumbbell snatches or power cleans if there is an overhead limitation. For the wall-ball shots, perform dumbbell thrusters, medicine-ball front squats (overhead limitation), or medicine-ball push presses (squat limitation). For the handstand push-ups, consider hand-release push-ups or seated dumbbell shoulder presses. For the box jumps, perform step-ups. For the deadlifts, perform sumo deadlifts, dumbbell deadlifts, or good mornings.

Intermediate option:
For time:
10 wall-ball shots
10 snatches
20 wall-ball shots
20 pike push-ups
30 wall-ball shots
30 box jumps
40 wall-ball shots
40 deadlifts

♀ 10-lb medicine ball to a 9-foot target, 75-lb barbell, and a 20-inch box
♂ 14-lb medicine ball to a 10-f00t target, 115-lb barbell, and a 24-inch box

Beginner option:
For time:
10 wall-ball shots
10 snatches
15 wall-ball shots
15 hand-release push-ups from the knees
20 wall-ball shots
20 box step-ups
25 wall-ball shots
25 deadlifts

♀ 6-lb medicine ball to a 9-foot target, 35-lb barbell, and a 12-inch box
♂ 14-lb medicine ball to a 10-foot target, 45-lb barbell, and a 20-inch box

Coaching cues:
In the wall-ball shot, utilize your legs and hips to drive the ball up to the target. Keep your arms relaxed on the descent and use the momentum from your lower body to propel the ball to the target.

Resources:
The Wall-Ball Shot
The Snatch
The Power Snatch
The Kipping Handstand Push-Up
The Box Jump
The Deadlift
Pike Push-Up
Hand-Release Push-Up From the Knees
The Box Step-Up

Find a gym near you:
View the CrossFit map

For time:
Row 5,000 meters

Post time to comments.

Compare to 221012.

Stimulus and Strategy:
Today’s workout is an endurance test. Look back at your previous time to help determine an appropriate pace. Experienced athletes should try for a PR in this benchmark. Intermediate athletes should perform this workout as prescribed, while newer athletes (new to this volume on the machine) should reduce the distance to complete the row in no more than 25 minutes.

Scaling:
Reduce the total distance.

In case of injury or limitation, consider using a different machine that allows for pain-free range of motion. If you use a bike, double the distance.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
Row 3,500 meters

Coaching cues:
With each stroke on the rower, focus on driving through your heels and keep your arms as straight as possible for as long as possible. Think of the drive portion of each rowing stroke like the first and second pull of a clean. The arms don’t bend until the legs finish their job.

Resources:
Rowing Technique Tips
Rowing: Body Position Tips
Rowing: Faults and Fixes

Find a gym near you:
View the CrossFit map

Service Cup Workout 2

Complete as many rounds and reps as possible in 20 minutes of:

16/20-calorie row
50-foot farmers carry

The farmers carry should be completed as 25 feet out and 25 feet back. Each 25-foot section counts as 1 rep.

Add 50 feet to the farmers carry each round.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to the comments, and submit your score as part of the 2025 CrossFit Service Cup.

Head over to the Service Cup website for additional variations of today’s workout, as well as official updates and rules.

Resources:
Rowing Tips
The Dumbbell Farmers Carry

Find a gym near you:
View the CrossFit map

Every minute on the minute, alternating, for 12 minutes, complete:
Odd minutes: 10 unbroken deadlifts
Even minutes: 7 shuttle runs (25 feet out and 25 feet back)

Choose your load for the deadlift.

Post loads of the deadlifts to comments.

Stimulus and Strategy:
Today’s workout is an opportunity to go heavy with an elevated heart rate. The loading on the barbell is completely up to you — the only caveat is that each set of 10 needs to be unbroken. You can choose to stick with one weight for all sets or increase the loading across as many sets as possible.

Scaling:
Reduce the reps of both the deadlift and shuttle runs.

To reduce the complexity of the deadlifts, perform sumo deadlifts. This will allow you to maintain a more upright position and eliminate the need to navigate the knees.

In case of injury or limitation, for the deadlifts, reduce the range of motion by elevating the barbell off the ground or perform kettlebell sumo deadlifts. For the shuttle runs, perform 7-10 calories on any machine (about 30 seconds of effort).

Intermediate option:
Every minute on the minute, alternating, for 12 minutes, complete:
Odd minutes: 10 unbroken deadlifts
Even minutes: 5 shuttle runs (25 feet out and 25 feet back)

Choose your load for the deadlift.

Beginner option:
Every minute on the minute, alternating, for 12 minutes, complete:
Odd minutes: 5 unbroken deadlifts
Even minutes: 3 shuttle runs (25 feet out and 25 feet back)

Choose your load for the deadlift.

Coaching cues:
When cycling deadlifts, focus on initiating the descent of each rep by pushing the hips back so the bar path is moving in a straight line down.

Resources:
The Deadlift

Find a gym near you:
View the CrossFit map

For time:
25 power snatches
25-calorie Echo bike
25 power snatches
25-calorie Echo bike
25 power snatches

♀ 55-lb barbell
♂ 75-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a play on the classic Hero workout Randy. Attack this effort just as you would any Hero workout. You should sprint right from the start — complete as many touch-and-go snatches as you can, and race through the calories on the bike. Don’t try to game the workout or pace it. Push the pedal to the floor and hang on. The loading of the barbell is light, so make sure you choose a weight with which you can perform 1 or 2 sets of 15 unbroken reps.

Scaling:
Reduce the load of the barbell. Reduce the reps of the snatches and the calories on the bike.

To reduce the complexity of the power snatches, consider hang power snatches or muscle snatches.

In case of injury or limitation, for the power snatches, perform dumbbell snatches or consider power cleans if there is an overhead limitation. For the bike, substitute any machine you have available. If you have no machines, perform 12 50-foot shuttle runs (25 feet out and 25 feet back).

Intermediate option:
For time:
25 power snatches
20-calorie Echo bike
25 power snatches
20-calorie Echo bike
25 power snatches

♀ 45-lb barbell
♂ 65-lb barbell

Beginner option:
For time:
15 power snatches
15-calorie Echo bike
15 power snatches
15-calorie Echo bike
15 power snatches

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
On the return of the barbell on the power snatches, remember to pull your chest up and lower your hips as you lower the barbell to the ground. As you fatigue, avoid bending at the hips and rounding your back.

Resources:
The Power Snatch
Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 10 minutes of:
5 toes-to-bars
3 sandbag over-the-shoulders
1 wall walk

♀ 100-lb sandbag
♂ 150-lb sandbag

Post rounds and reps to comments.

Stimulus and Strategy:
Each set of today’s workout contains a low volume of reps to allow you to cycle through quick rounds. Choose an option for the toes-to-bars that allows you to maintain unbroken reps for the entire workout. The loading of the sandbag should allow you to complete your reps in around 30 seconds. Your goal should be to complete 6 rounds or more. More-advanced athletes may be able to perform a single round in under a minute and hold that pace for the entire workout.

Scaling:
Reduce the load of the sandbag.

To reduce the complexity of the toes-to-bars, reduce the range of motion by bringing the knees to the chest or a consistent height on the body. For the wall walks, reduce the range of motion by walking your hands only a few steps toward the wall.

In case of injury or limitation, perform power cleans with a single dumbbell or barbell instead of sandbag over-the-shoulders. Perform V-ups or sit-ups in place of the toes-to-bars, and inchworms with a push-up in place of the wall walks.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
5 knees-to-chests
3 sandbag over-the-shoulders
1 wall walk

♀ 70-lb sandbag
♂ 100-lb sandbag

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 hanging knee raises
3 single-arm dumbbell power cleans
1 inchworm + push-up from the knees

Switch arms on the cleans as needed.

♀ 25-lb dumbbell
♂ 35-lb dumbbell

Coaching cues:
When pulling the sandbag off the ground, get your hands underneath the bag and squat down as low as possible. Lift the bag to your thighs, bear-hug it, then with the bag held tight to your chest, extend your hips and legs aggressively, and throw the bag over your shoulder.

Resources:
The Kipping Toes-to-Bar
Sandbag Training
DIY Sandbag
The Wall Walk
Kipping Hanging Knee Raises
Inchworm + Push-Up From the Knees

Find a gym near you:
View the CrossFit map

For time:
50 deadlifts
40 pull-ups
30-calorie row
20 chest-to-bar pull-ups
10 squat cleans

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a chipper. Aim to complete this effort in 15 minutes or less. The loading of the barbell should be light-to-moderate for the deadlifts and moderate-to-heavy for the squat cleans. This means you should be able to consistently perform larger chunks of reps on the deadlifts and singles for the squat cleans. Manage your pace on the rower in anticipation of the final two movements. Don’t push too hard on the rower and end up putting yourself in a “hole” for the remainder of the workout.

Scaling:
Reduce the loading of the barbell. Reduce the reps of each of the movements.

To reduce the complexity of deadlifts, perform sumo deadlifts. This will reduce the difficulty in navigating the knees. For the pull-ups, reduce the range of motion. For the squat cleans, consider hang squat cleans or a power cleans.

In case of injury or limitation, for the deadlifts, consider kettlebell sumo deadlifts or unloaded good mornings. For the pull-ups, consider ring rows. For the squat cleans, consider dumbbell squat cleans or dumbbell power cleans if there is a squat limitation. For the row, use whatever machine is available to perform the calories.

Intermediate option:
For time:
50 deadlifts
40 jumping pull-ups
30-calorie row
20 pull-ups
10 squat cleans

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
45 deadlifts
35 ring rows
25-calorie row
15 jumping pull-ups
5 squat cleans

♀ 35 lb
♂ 45 lb

Coaching cues:
In the squat clean, drive your hips forward, squeeze your glutes at the top, and make sure you finish the pull before pulling under the bar.

Resources:
The Deadlift
The Kipping Pull-Up
Rowing
The Kipping Chest-to-Bar Pull-Up
The Squat Clean
Jumping Pull-Up Progression
The Ring Row

Find a gym near you:
View the CrossFit map

21-18-15-12-9-6-3 reps for time of:
Knees-to-elbows
Dumbbell thrusters

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Post time to comments.

Stimulus and Strategy:
This descending rep scheme contains two movements with longer ranges of motion. Choose a weight for the dumbbell thrusters that allows you to finish your reps in 2 sets or less. Challenge yourself to go unbroken on as many sets as possible. For the knees-to-elbows, choose a movement variation that allows you to maintain consistent sets of 5 or more reps.

Scaling:
Reduce the loading of the dumbbells. Reduce the reps of each movement.

To reduce the complexity of the knees-to-elbows, bring the knees to a lower target. For the dumbbell thrusters, perform the movement with a single dumbbell or perform medicine-ball thrusters.

In case of injury or limitation, for the knees-to-elbows, perform V-ups or sit-ups. For the thrusters, perform front squats if there is an overhead limitation or push presses if there is a squatting limitation.

Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Knees-to-chests
Dumbbell thrusters

♀ 15-lb dumbbells
♂ 25-lb dumbbells

Beginner option:
15-12-9-6-3 reps for time of:
Hanging knee raises
Dumbbell thrusters

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
With the dumbbell thrusters, drive the dumbbells up with your legs, keep the elbows up and in front of you, and finish with a locked-out overhead position — don’t let the dumbbells drift forward.

Resources:
The Strict Knees-to-Elbows
The Dumbbell Thruster
Kipping Hanging Knee Raises
Knees-to-Elbows Tips

Find a gym near you:
View the CrossFit map

On a 25-minute clock, complete 5 rounds of:
Echo bike for 50 seconds, rest 10 seconds
Echo bike for 40 seconds, rest 20 seconds
Echo bike for 30 seconds, rest 30 seconds
Echo bike for 20 seconds, rest 40 seconds
Echo bike for 10 seconds, rest 50 seconds

Post total distance biked to comments.

Stimulus and Strategy:
It’s just you and a bike in today’s workout. Manage your pace based on the duration of each effort. As the time of the work intervals decreases, push the pace harder. Pay attention to the cadence or RPMs on the monitor. Try to maintain a consistent cadence or challenge yourself to increase your cadence as the time decreases.

Scaling:
Reduce the number of rounds.

In case of injury or limitation, perform today’s effort on any machine available.

Intermediate option:
Same as Rx’d.

Beginner option:
On a 25-minute clock, complete 3 rounds of:
Echo bike for 50 seconds, rest 10 seconds
Echo bike for 40 seconds, rest 20 seconds
Echo bike for 30 seconds, rest 30 seconds
Echo bike for 20 seconds, rest 40 seconds
Echo bike for 10 seconds, rest 50 seconds

Coaching cues:
When riding the Echo bike, sit tall, keep your core engaged, and think about smooth, controlled power — no jerky movements.

Resources:
Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Every 10 minutes for 30 minutes:
500-meter row
Max unbroken set of wall-ball shots

Rest with the remaining time in the 10-minute interval.

♀ 20-lb medicine ball to a 9-foot target
♂ 30-lb medicine ball to a 10-foot target

Post total wall-ball-shot reps to comments.

Stimulus and Strategy:
Today’s workout will test your mental fortitude. How many wall-ball shots can you perform before you mentally and physically need a break? Just when you think you are ready to stop, remember, you can always do one more rep. To get the most out of the effort, choose a load that allows you to perform at least 25 repetitions in each set. As an added challenge, push the pace on the rower. This will make for an extra special time.

Scaling:
Reduce the load of the medicine ball. Reduce the distance on the rower.

To reduce the complexity of the wall-ball shots, perform dumbbell thrusters with a light pair of dumbbells.

In case of an injury or limitation, for the wall-ball shots, perform medicine-ball front squats (overhead limitation) or medicine-ball push presses (squat limitation). For the row, perform 1,250 meters on the Echo bike, 400-meter run, or 500 meters on the ski erg.

Intermediate option:
Every 10 minutes for 30 minutes:
500-meter row
Max unbroken set of wall-ball shots

Rest with the remaining time in the 10-minute interval.

♀ 14 lb medicine ball to a 9-foot target
♂ 20 lb medicine ball to a 10-foot target

Beginner option:
Every 10 minutes for 30 minutes:
250-meter row
20 wall-ball shots

Rest with the remaining time in the 10-minute interval.

♀ 6 lb medicine ball to a 9-foot target
♂ 10 lb medicine ball to a 10-foot target

Coaching cues:
As you descend in the squat of the wall-ball shot, focus on sending the hips back and twisting the knees apart.

Resources:
Rowing Technique Tips
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

Fran

21-15-9 reps for time of:
Thrusters
Pull-ups

♀ 65 lb
♂ 95 lb

Compare to 240325.

Post time to comments.

Stimulus and Strategy:
If you have never completed Fran before, it is intended to be a sprint. Experienced athletes should go hard and shoot for a PR. Choose a load for the thrusters that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows you to complete each round with minimal rest. All athletes should aim to finish the workout in 10 minutes or less. However, if you would like to attempt the prescribed workout, knowing it's going to take you longer, go for it. As long as you maintain form and technique, this is a great opportunity to establish a time. Intermediate and beginner athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups as necessary.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the pull-ups.

To reduce the complexity of the pull-ups, consider jumping pull-ups or ring rows.

In case of an injury or limitation, consider front squats (overhead limitation) or push presses (squatting limitation) in place of the thrusters. For the pull-ups, consider one-arm ring rows or dumbbell rows.

Intermediate option:
For time:
21-15-9 thrusters
12-9-6 pull-ups

♀ 55 lb
♂ 75 lb

Beginner option:
21-15-9 reps for time of:
Thrusters
Ring rows

♀ 35 lb
♂ 45 lb

Coaching cues:
Unlike the gymnastics-style kipping pull-ups, on the descent of the butterfly pull-up, move your legs behind you and prepare them to move forward to initiate the next rep. (See demo video.)

Resources:
The Thruster
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row

Find a gym near you:
View the CrossFit map

Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
Max back squats in the remaining time

♀ 125-lb barbell and 20-inch box
♂ 185-lb barbell and 24-inch box

Post total back squat reps to comments.

Stimulus and Strategy:
In today’s workout, expect the plank holds and box jumps to have a significant effect on the back squats at the end of the workout. The plank hold will challenge your midline, while the box jumps will get the legs nice and tired. Perform the plank holds on the forearms or the hands (your choice). Choose options for the plank holds and box jumps that allow you to get to the back squats with at least 2 minutes to perform squats. Then, once you have the barbell on your back, challenge yourself not to put the bar down until time expires.

Scaling:
Reduce the loading of the barbell. Reduce the height of the box jump-overs. Reduce the duration of the plank holds.

To reduce the complexity of the plank holds, perform from the knees. For the box jump-overs, perform box step-up overs. For the back squats, consider dumbbell or kettlebell goblet squats.

In case of an injury or limitation, perform plank holds with your hands on a 24- or 30-inch box. For the back squats, perform air squats or lunges.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
Max back squats in the remaining time

♀ 95-lb barbell and 20-inch box
♂ 135-lb barbell and 24-inch box

Beginner option:
Complete as many reps as possible in 10 minutes of:
30-second plank hold
20 box step-overs
30-second plank hold
20 box step-overs
30-second plank hold
20 box step-overs
30-second plank hold
Max back squats in the remaining time

♀ 35-lb barbell and 12-inch box
♂ 45-lb barbell and 20-inch box

Coaching cues:
When holding the plank, squeeze your glutes and focus on bringing your ribs to your hips. This will help you maintain a rigid position and keep the hips and shoulders in line.

Resources:
Plank Hold
Box Jump-Over Variations
The Back Squat
Plank Hold Variations
Box Step-Over

Find a gym near you:
View the CrossFit map

For time:
5 power cleans
20 shuttle runs (25 feet out and 25 feet back)
5 power cleans
20 bar-facing burpees

Rest 3 minutes

5 power cleans
15 shuttle runs
5 power cleans
15 bar-facing burpees

Rest 2 minutes

5 power cleans
10 shuttle runs
5 power cleans
10 bar-facing burpees

♀ 145 lb
♂ 205 lb

Post total time (including rest) to comments.

Stimulus and Strategy:
In today’s workout, you have three intervals to push through — move as quickly as possible through each interval. The rest between each set won’t be enough for full recovery, but just enough to allow you to push through the next interval. Use a weight for the power cleans that allows you to complete your reps in about 1 minute or less. Have fun with this one, and try to keep your foot on the gas.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the shuttle runs and the burpees.

To reduce the complexity of the power cleans, perform hang power cleans or use a pair of dumbbells. For the bar-facing burpees, consider bar-facing up-downs, or regular burpees or up-downs.

In case of an injury or limitation, perform single-arm dumbbell power cleans or kettlebell swings. For the shuttle runs, consider a 900/1,250-meter Echo bike.

Intermediate option:
For time:
5 power cleans
20 shuttle runs (25 feet out and 25 feet back)
5 power cleans
20 bar-facing burpees

Rest 3 minutes

5 power cleans
15 shuttle runs
5 power cleans
15 bar-facing burpees

Rest 2 minutes

5 power cleans
10 shuttle runs
5 power cleans
10 bar-facing burpees

♀ 105 lb
♂ 155 lb

Beginner option:
For time:
5 power cleans
10 shuttle runs (25 feet out and 25 feet back)
5 power cleans
10 bar-facing burpees

Rest 3 minutes

5 power cleans
8 shuttle runs
5 power cleans
8 bar-facing burpees

Rest 2 minutes

5 power cleans
6 shuttle runs
5 power cleans
6 bar-facing burpees

♀ 35 lb
♂ 45 lb

Coaching cues:
As you make the turn in the shuttle run, lower your body by bending the knees and hips. Then, stay low as you change direction and then accelerate into the next shuttle.

Resources:
The Power Clean
Shuttle Run Tips
Bar-Facing Burpee

Find a gym near you:
View the CrossFit map

50-40-30-20-10 reps for time of:
AbMat sit-ups
Double-unders
Walking lunge steps
Double-unders

Post time to comments.

Stimulus and Strategy:
Today’s workout is a spin-off of the classic benchmark Annie. Be prepared for fatigued hip flexors. This may make jumping and consistent sets of double-unders more challenging. That said, consider butterflying your legs on the sit-ups to negate the hip flexors as much as possible with that movement. Aim to complete this workout in 15 minutes or less.

Scaling:
Reduce the reps of each movement. Consider 25-20-25-10-5 as a possible alternative rep scheme.

To reduce the complexity of the double-unders, consider performing 30 seconds of attempts for each set of double-unders. You might also consider performing single-unders.

In case of an injury or limitation, consider performing plank holds in place of the sit-ups. Perform each hold for the same number of seconds as there are reps in each set. For the double-unders, consider performing 10-8-6-4-2 calories on any machine available. For the walking-lunge steps, consider low box step-ups or air squats to a target.

Intermediate option:
30-25-20-15-10 reps for time of:
AbMat sit-ups
Double-unders
Walking lunge steps
Double-unders

Beginner option:
20-15-10-5 reps for time of:
AbMat sit-ups
Single-unders
Walking lunge steps
Single-unders

Coaching cues:
During the double-unders, focus on keeping your elbows and your hands close to your sides to keep the rope long and avoid tripping up.

Resources:
The AbMat Sit-Up
The Double-Under
The Walking Lunge
The Single-Under

Find a gym near you:
View the CrossFit map

Topsy

Complete as many rounds and reps as possible in 25 minutes of:
3 ring muscle-ups
8 thrusters
17-calorie row

♀ 75 lb
♂ 115 lb

Post rounds and reps to comments.

McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, died by suicide on March 8, 2025, after suffering from complex post-traumatic stress.

Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 Level 1 and Level 2 Seminars.

Turner was known for his warmth and kindness, and touched countless lives who attended CrossFit courses. He is survived by his sons Brodie and Tommy.

Stimulus and Strategy:
This Hero workout is a triplet where athletes can attempt to move at a consistent pace throughout the duration of the workout. The load on the thruster and the ring muscle-ups are intended to be completed unbroken. Row at a pace that allows for some recovery to allow for adequate performance on the remaining movement. Since this is a Hero workout, athletes can attempt it as prescribed even if the intended stimulus is not met. Embrace the challenge.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the ring muscle-ups. Reduce the calories on the rower.

To reduce the complexity of the ring muscle-ups, consider jumping ring muscle-ups.

In case of injury or limitation, consider performing low-ring muscle-up transitions for the ring muscle-up. If necessary, consider a combination of 2-3 ring rows and 2-3 push-ups from the knees. For the thrusters, perform front squats if you have an overhead limitation or push presses for a squat limitation. For the rower, consider performing the same calories on any available machine.

Intermediate option:
Complete as many rounds and reps as possible in 25 minutes of:
3 jumping ring muscle-ups
8 thrusters
17-calorie row

♀ 55 lb
♂ 75 lb

Beginner option:
Every 5 minutes for 5 sets:
3 low-ring muscle-up transitions
8 thrusters
12-calorie row

♀ 35 lb
♂ 45 lb

Coaching cues:
On the thruster, keep the barbell connected to the shoulders until the lower body aggressively extends. At this point, use the upper body to press the bar into the overhead position. Proper timing will enhance the efficiency of this movement and allow for better performance in the muscle-up.

Resources:
The Kipping Ring Muscle-Up
The Thruster
Rowing Technique Tips
Jumping Ring Muscle-Up
Low-Ring Muscle-Up Transition

On a 2-minute clock:
25 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

♀ 75-lb barbell
♂ 115-lb barbell

Post total calories to comments.

Stimulus and Strategy:
Today’s workout is four sprint-style efforts. The barbell movements are progressive and build on the previous set as the final set is a combination of the three sets prior. The loading of the barbell should be on the lighter side. Push to complete the barbell movements as quickly as possible to give yourself more time on the bike.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the barbell movements, perform each movement with a single dumbbell or pair of dumbbells.

In case of an injury or limitation, perform the calories on any machine available. If you have a squatting limitation, perform deadlifts, push presses, hang power cleans, and hang power clean and jerks (instead of the movements in the workout).

Intermediate option:
On a 2-minute clock:
25 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
On a 2-minute clock:
20 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
5 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
On the thrusters, focus on keeping the weight glued to your shoulders and then launching the barbell off your body as you stand up out of the squat.

Resources:
The Front Squat
The Push Press
The Thruster
Rogue Echo Bike

Find a gym near you:
View the CrossFit map

On a 3-minute clock, complete 5 rounds for max distance:
15/20-calorie row
15 box jumps
In the remaining time, perform a dumbbell farmers carry for max distance.

Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments.

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

Post total distance to comments.

Stimulus and Strategy:
Today’s workout contains some interval grunt work. The goal is to get through the row and the box jumps quickly and give yourself as much time as possible for the farmers carry. Remember, your score is the total distance you carried the dumbbells at the end of 5 sets. Choose options that allow you to have at least 45 seconds to accumulate distance with the farmers carry. Hang on to those dumbbells.

Scaling:
Reduce the load of the dumbbells. Reduce the calories on the rower and the height of the box.

To reduce the complexity of the box jumps, perform step-ups. For the farmers carries, consider using one dumbbell.

In case of injury or limitation, perform the calories on any machine available. For the dumbbell farmers carries, consider hanging from a pull-up bar.

Intermediate option:
On a 3-minute clock, complete 5 rounds for max distance:
12/15-calorie row
15 box jumps
In the remaining time, perform a dumbbell farmers carry for max distance.

Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments.

♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box

Beginner option:
On a 3-minute clock, complete 5 rounds for max distance:
7/10-calorie row
10 box step-ups
In the remaining time, perform a dumbbell farmers carry for max distance.

Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments.

♀ 10-lb dumbbells, 20-inch box
♂ 15-lb dumbbells, 20-inch box

Coaching cues:
In the dumbbell farmers carry, pull your shoulders back and down. Imagine sticking your lats into your back pockets.

Resources:
Rowing Technique Tips
The Box Jump
The Dumbbell Farmers Carry
The Box Step-Up

Find a gym near you:
View the CrossFit map

Murph

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.

Or

Hero workout of your choice

Review the list of Hero workouts and honor someone with an all-out effort.

Post your choice of workout and result to comments.

If you perform Murph, don’t forget to log your score in the Progress tab in the CrossFit app. You can also support the Murph Challenge by officially registering at themurphchallenge.com or by donating directly to the Lt. Michael P. Murphy Memorial Scholarship Foundation at murphfoundation.org.

Today’s workout was created in 2005 in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Murphy’s favorites, and he’d named it “Body Armor.” It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Compare to 240527.

Stimulus and Strategy:
By design, most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Keep in mind that “challenging” is relative, and athletes should adjust workouts to align with their physical and psychological tolerances. If you are performing Murph, partition the pull-ups, push-ups, and squats as needed. Consider 20 sets of 5 pull-ups, 10 push-ups, and 15 air squats, or 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats. If you have completed Murph previously, consider performing the pull-ups, push-ups, and air squats unpartitioned. Beginner athletes should reduce the work to a level that is attainable yet challenging.

Scaling:
Reduce the repetitions of the pull-ups, push-ups, and air squats. Reduce the distance of each run.

To reduce the complexity of the pull-up, consider ring rows. For the push-ups, perform this movement from the knees or with your hands on a 30-inch box. For the air squats, perform this movement to a target that allows for a pain-free range of motion.

In case of injury or limitation, perform 1,600/2,000 meters on a rower (this should be a last resort) or 3,500/5,000 meters on an Echo bike.

Intermediate option:
For time:
Run 1 mile
50 pull-ups
100 push-ups
150 air squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25 minutes into your workout.

Or

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Beginner option:
For time:
Run 800 meters

Then, 10 rounds of:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats

Then, run 800 meters

Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20 minutes into your workout.

Or

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Coaching cues:
In the push-up, squeeze your thighs, glutes, and abdominals to move the body up and down as one unit.

Resources:
Running Workshop: Pose Alignment
The Kipping Pull-Up
The Push-Up
The Air Squat
The Ring Row.
Push-Up Tips

Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
25-foot handstand walk
10 dumbbell box step-overs
25-foot handstand walk

♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 24-inch box

Stimulus and Strategy:
Today’s workout is meant to be lower volume while keeping the intensity high in preparation for those doing a Hero workout or Murph on Monday. Use options that allow you to complete about 4 rounds. Athletes who want to push the pace could certainly complete around 6 rounds. Work hard today and have fun.

Scaling:
Reduce the load of the dumbbells. Reduce the distance of the handstand walk.

To reduce the complexity of the handstand walk, perform shoulder taps in the pike position or perform bear crawls. For the dumbbell step-overs, reduce the height of the box.

In case of injury or limitation, perform a 500/700-meter Echo bike or a 200-meter run. For the dumbbell step-overs, perform this movement with no weight and reduce the height of the box.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
20 shoulder taps in the pike position
10 dumbbell box step-overs
20 shoulder taps in the pike position

♀ 15-lb dumbbells and a 20-inch box
♂ 25-lb dumbbells and a 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
25-foot bear crawl
10 box step-overs
25-foot bear crawl

♀ 12-inch box
♂ 20-inch box

Coaching cues:
During the handstand walk, think about pushing your hands into the floor and touching your toes to the ceiling.

Resources:
Rowing
The Handstand Walk
Dumbbell Box Step-Over
Box Step-Over
The Bear Crawl

Find a gym near you:
View the CrossFit map

5 rounds for time of:
15 GHD back extensions
25 AbMat sit-ups
50 double-unders

Post time to comments.

Stimulus and Strategy:
Today’s workout is all about the midline. Expect all three movements to offer their own challenge. The GHD back extensions focus on targeting your ability to isolate your spinal erectors and abdominals as you move your body through space. The AbMat sit-ups isolate the abdominals and hip flexors (depending on how you position your legs). The double-unders will challenge your ability to resist the urge to bend at the hips and disrupt a stable midline. Focus on quality of movement versus rushing and moving with poor form.

Scaling:
Reduce the reps of the back extensions, AbMat sit-ups, and double-unders.

To reduce the complexity of the GHD back extensions, perform GHD hip extensions or 30- to 45-second GHD Superman holds. For the double-unders, work on double-under attempts or single-unders for 1 minute.

In case of injury or limitation, perform a lightly loaded or unloaded good morning in place of the GHD back extensions. For the AbMat sit-ups, accumulate 30-second to 1-minute plank holds. For the double-unders, consider a 500/700-meter Echo bike or 200/250-meter row.

Intermediate option:
5 rounds for time of:
10 GHD back extensions
20 AbMat sit-ups
30 double-unders

Beginner option:
5 rounds for time of:
20-second GHD superman hold
10 AbMat sit-ups
30 single-unders

Coaching cues:
On the GHD back extensions, focus on starting and finishing the movement with your chin. At the start of the movement, the chin tucks toward the chest, then each vertebra follows after. To finish the movement, extend each vertebra, then bring the chin back to its neutral position.

Resources:
The GHD Back Extension
The AbMat Sit-Up
The Double-Under
The Single-Under

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 10 minutes of:
25-foot dumbbell front-rack walking lunge
1 rope climb to 15 feet
25 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to comments.

Stimulus and Strategy:
In today’s triplet, push the pace because before you know it, the workout will be over. Use a pair of dumbbells that allows you to stay quick and unbroken. The fatigue in your grip and legs from the lunges will try to slow you down. Take breaks where you need to, but try not to get too comfortable hook-gripping your shorts.

Scaling:
Reduce the load of the dumbbells.

To reduce the complexity of the rope climbs, consider reducing the height of the climb or performing pull-to-stands. For the double-unders, spend no more than 30 seconds per round performing attempts or perform single-unders.

In case of injury or limitation, perform reverse lunges or a box step-up. For the rope climb, perform 3 strict pull-ups or 3 ring rows. For the double-unders, substitute with 5-8 calories on a machine of your choice.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
25-foot dumbbell front-rack walking lunge
1 rope climb to 12 feet
25 double-unders

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
25-foot walking lunge
2 pull-to-stands
25 single-unders

Coaching cues:
On the rope climb, practice establishing a secure foot hook before standing up and reaching for the next pull. This will reduce the risk of unnecessary foot sliding as you are climbing.

Resources:
The Dumbbell Front-Rack Lunge
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Double-Under
The Walking Lunge
Pull-to-Stand | Rope Climb Scaling
The Single-Under

Find a gym near you:
View the CrossFit map