CrossFit's Workout Of The Day

Brian

3 rounds for time of:
5 rope climbs to 15 feet
25 back squats

♀ 125-lb barbell
♂ 185-lb barbell

Compare to 120515.

Post time to comments.

Stimulus and Strategy:
Today’s Hero workout honors Brian R. Bill, a U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) from Stamford, Connecticut, who died on Aug. 6, 2011, from wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan.

This workout pairs high-volume back squats with rope climbs. Aim to keep the bar moving and your climbs efficient throughout. Choose a back-squat weight you could complete unbroken in the first round, even if you elect to take one short break to avoid excessive fatigue later on. You should not need more than three sets in any round, and the barbell should feel moderate when fresh. Use an efficient leg lock on the rope climbs. Take a moment to breathe at the top, then control your descent. Minimize rest at the rack — get under the bar and right into your squats. Be careful not to come out too hot at the start. Approach Round 1 with the pacing mindset you want to have in Round 3.

Be sure to log your Brian score in the CrossFit mobile app!

Intermediate option:
3 rounds for time of:
3 rope climbs to 12 feet
20 back squats

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
3 rounds for time of:
5 pull-to-stands
15 back squats

♀ 45-lb barbell
♂ 65-lb barbell

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Back Squat
The Modified Rope Climb
CrossFit Hero and Tribute Workouts

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Sham

7 rounds for time of:
11 bodyweight deadlifts
100-meter sprint

Compare to 141031.

Post your time to the comments.

Stimulus and Strategy:
Today's Hero workout is in honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force Office of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

Try to finish each round in under 90 seconds, with mostly unbroken deadlifts, and each sprint in under 40 seconds. Take note of how you are feeling after Murph and Adrian, and scale accordingly.

Be sure to log your Sham score in the CrossFit app!

Intermediate option:
Same as Rx'd.

Beginner option:
5 rounds for time of:
11 deadlifts
100-meter run

♀ 55-lb barbell
♂ 75-lb barbell

Resources:
The Deadlift
Running | Position Drill
CrossFit Hero and Tribute Workouts

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Adrian

7 rounds for time of:
3 forward rolls
5 wall walks
7 toes-to-bars
9 box jumps

♀ 24-inch box
♂ 30-inch box

Compare to 120923.

Post time to comments.

Stimulus and Strategy:
Today's Hero workout is in honor of U.S. Army Sgt. 1st Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, who died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

Expect this one to be a gymnastics skill-intensive workout with a variety of relatively complex movements. Complete the forward rolls in under 30 seconds, the wall walks in under 90 seconds, unbroken toes-to-bars in under 30 seconds, and the box jumps in under 45 seconds. Scale as needed to finish within these intended time domains. Shoot for a more challenging box height than you'd usually go for, but make sure you can still keep moving. The early rounds should be done in about 2 minutes, with no round taking longer than 3:15. Let today be what you need based on how you’re feeling after Murph.

Be sure to log your Adrian score in the CrossFit app!

Intermediate option:
7 rounds for time of:
3 forward rolls
3 wall walks
7 hanging leg raises
9 box jumps

♀ 20-inch box
♂ 24-inch box

Beginner option:
7 rounds for time of:
3 elevated candlestick rolls
3 inchworms + push-ups from the knees
7 toes-to-kettlebells
7 plate jumps

Resources:
The Forward Roll
The Wall Walk
The Kipping Toes-to-Bar
The Box Jump
Toes-to-Bar Scaling
The Inchworm + Push-Up From the Knees
CrossFit Hero and Tribute Workouts

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Murph

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

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

Compare to 250526.

Post time to comments.

Stimulus and Strategy:
Today, we take on the Hero workout Murph in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. Visit the Murph Challenge site to learn more and support the Murph Foundation. This workout was named 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.

If you think this work may take longer than 60 minutes to complete, consider removing the vest and/or reducing the volume. Scale the pull-ups to complete 5 reps in 1-2 sets with ease. If this is a challenge, scale the volume or substitute with ring rows or jumping pull-ups. Scale push-up and squat volume to allow for continued movement. Most athletes will opt for 5-10-15 reps for 20 rounds. If you plan to do 10-20-30 reps for 10 rounds or anything greater, you should anticipate being able to perform pull-ups in sets of 5 or more and push-ups in sets of 3 or more throughout the workout. Be sure to log your Murph score in the CrossFit app!

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

Partition the pull-ups, push-ups, and air squats as desired. Head out for the second run no later than 25 minutes.

Beginner option:
For time:
800-meter run
Then,
10 rounds of:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then,
800-meter run

Head out for the second run no later than 20 minutes.

Resources:
Pose Running Drills | Lean and Pull
The Kipping Pull-Up
The Push-Up
The Air Squat
Murph Hero Workout
CrossFit Hero and Tribute Workouts

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Rest Day

Since 2005, CrossFit has honored fallen service members by dedicating workouts in their names — a tradition that turns sacrifice into something we can feel. New Hero WODs are released each Memorial Day and July 4. Here are the latest:

Locke
Estrada
Leehan
Maloney
Nunez
Drew
Jack's Triangle
Restrepo
Maxim 56
Daniel Ray

Every Hero WOD starts with someone who cared enough to say, "This person deserves to be remembered." If you know a fallen service member who should be honored, submit a nomination. You can also download the complete collection of Hero WODs as a PDF here.

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Cindy

Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

Compare to 251125.

Post your rounds and reps to comments.

Stimulus and Strategy:
Today's workout is a classic benchmark. Cindy remains an excellent test of gymnastics stamina and cardiorespiratory endurance. There are two ways to get a PR today. The first is to perform the same variation you did the last time and complete more reps and rounds. The second is to try a more difficult variation. To hit the stimulus, plan to complete a round in less than 90 seconds for the majority of the workout. Reduce volume to as few as 3 pull-ups, 6 push-ups, and 9 air squats as needed. Beginner athletes will work on a 2-minute clock for 10 rounds, using any remaining time in the interval to recover before the next. Advanced athletes with the capacity for completing 20+ rounds of this workout should consider wearing a vest. Be sure to record today's score and scaling options used to reference for retests and similar workouts throughout the year.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 2 minutes for 20 minutes, complete:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat
The Strict Banded Pull-Up
The Hand-Elevated Push-Up

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Nasty Girls
3 rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans

♀ 95-lb barbell
♂ 135-lb barbell

Compare to 221229.

Post time to comments.

Stimulus and Strategy:
Today, we hit the fun Nasty Girls benchmark workout that combines moderately heavy weightlifting and gymnastics. Look back at your previous score to compare your last effort. This should be a sub-15-minute workout, and advanced athletes should push to finish in sub-10 minutes. Nasty Girls requires skill and strength endurance. Avoid going to failure, even if it means strategically resting a few reps before you think you need to. Remain smooth and steady on the air squats, while still shooting to complete the reps in 2 minutes or less. Scale muscle-ups to the most challenging gymnastics pulling movement you can perform for at least 3 unbroken reps. Choose a hang power clean load that allows you to chip through the reps in 1-3 sets each round.

Intermediate option:
3 rounds for time of:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
3 rounds for time of:
30 air squats
10 ring rows
10 hang power cleans

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Air Squat
The Kipping Muscle-Up
The Hang Power Clean
The Jumping Muscle-Up
Low-Ring Muscle-Up Transition Tips
The Ring Row
From the Archives: Nasty Girls Workout Demo

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Andi

For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45-lb barbell
♂ 65-lb barbell

Compare to 210718.

Post your time to comments.

Stimulus and Strategy:
Today's workout is the CrossFit benchmark Andi. Try for large sets from start to finish, opening with at least 20 reps, several sets of 15, and never dropping to fewer than 10 reps at a time. If you're unable to do that, reduce load or volume as needed. In the warm-up, expect to demonstrate 15 sound, unbroken reps of each movement to proceed with that load in the workout. Don't take the light loads to mean that today is a day to go Rx'd when you usually don’t. Choose an easier load and make it feel challenging by moving faster. Note that with a light load and high volume, it's easier to shorten your range of motion or move poorly as you fatigue. Maintain a full range of motion through all movements, and don't be surprised if you're slowed down to improve your technique at some point.

Intermediate option:
For time:
70 hang power snatches
70 push presses
70 sumo deadlift high pulls
70 front squats

♀ 35-lb barbell
♂ 45-lb barbell

Beginner option:
For time:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 15-lb barbell
♂ 25-lb barbell

Resources:
The Hang Power Snatch
The Push Press
The Sumo Deadlift High Pull
The Front Squat

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Overhead squat 8-8-8-8 reps

Then,

Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push-ups

♀ 55-lb barbell and a 2-inch deficit
♂ 75-lb barbell and a 4-inch deficit

Post loads and reps to comments.

Stimulus and Strategy:
Today, you'll take on 4 sets of 8 heavy overhead squats, followed by a fast AMRAP. Plan to record your heaviest lift that meets the full range of motion with quality. Plan to start a new set every 4 minutes for about 15 minutes total. After that, we get to load it down, but spice it up with a 6-minute AMRAP. The goal is to practice sound overhead squat technique for big sets of 15 or more at conditioning speeds. The deficit push-up adds a little more fun to the workout and will challenge the Murph-proficient athletes, while allowing all athletes to try a new range of motion. We are looking for a comfortable set of 10 consecutive reps to be cleared for the full sets of 30. Scale the reps before varying the movement — 15 reps per round will do the job.

Intermediate option:
Overhead squat 8-8-8-8 reps

Then,

Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push-ups

♀ 45-lb barbell and a 1-inch deficit
♂ 65-lb barbell and a 2-inch deficit

Beginner option:
Overhead squat 8-8-8-8 reps

Then,

Complete as many reps as possible in 6 minutes of:
20 overhead squats
15 push-ups from the knees

♀ 15-lb barbell
♂ 35-lb barbell

Resources:
The Overhead Squat
A Fresh Take on the Lowly Push-Up
Push-Up From the Knees

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Kelly

5 rounds for time of:
400-meter run
30 box jumps
30 wall-ball shots

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

Compare to 240330.

Post time to comments.

Stimulus and Strategy:
Today's workout is the CrossFit benchmark Kelly. Kelly is a long grind, but the goal is to keep moving throughout. This workout rewards consistency. If you need to take a few extra breaths, do so during your transition to the next movement. Maintain large chunks of box jumps and wall-ball shots. Try to keep moving on the box jumps and perform the wall-ball shots in 2 sets or fewer in each round. You can recover a bit on the run, but don't take longer than 2:15. You can afford to run a little slower if it means faster and bigger sets on the other movements. If scaled correctly, a single round should take no more than 6 minutes to complete.

Intermediate option:
4 rounds for time of:
400-meter run
20 box jumps
30 wall-ball shots

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

Beginner option:
4 rounds for time of:
200-meter run
20 box jumps
20 wall-ball shots

♀ 6-lb medicine ball to an 8-foot target and a 12-inch box
♂ 10-lb medicine ball to a 9-foot target and a 12-inch box

Resources:
Running | Change in Support Drill
The Box Jump
The Wall-Ball Shot
Watch “Kelly Kelly Does Kelly”

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Annie

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

Then, complete the following post-workout skill work.

Every minute on the minute for 6 minutes:
25-foot handstand walk

Compare to 230104.

Post time to comments.

Stimulus and Strategy:
Today's workout is a fast, simple benchmark that will allow you to recover while still bringing intensity. Look at your previous attempt to compare the score. Scale the double-unders to allow for a fast pace. Reduce reps first, and then substitute single-unders if needed. Perform the skill work after the workout when you have had an opportunity to return to equilibrium. Use this time to practice positioning and technique. Don’t blaze through with “sloppy” technique.

Intermediate option:
Same as Rx'd.

Beginner option:
30-20-10 reps for time of:
Single-unders
Anchored sit-ups

Resources:
The Double-Under
The AbMat Sit-Up
The Handstand Walk
The Single-Under
The Anchored Sit-Up

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Interval Nancy

Every 5 minutes for 25 minutes, complete:
400-meter run
15 overhead squats

Rest with the remaining time.

♀ 65-lb barbell
♂ 95-lb barbell

Compare to Nancy on 241026.

Post round times to comments.

Stimulus and Strategy:
Today's workout is a twist on the classic benchmark Nancy. In this variation, you will have 5 minutes to complete a single round of Nancy, then rest with the remaining time. Once time is up, you will repeat until you complete 5 total sets. The goal is to sprint each round to give yourself as much rest as possible before the next round. Try to finish a round in 2-3 minutes. The loading of the barbell should allow you to complete your reps in 2 sets or less — ideally, unbroken if possible. Push the pace on the run, but only as fast as you can get back to the barbell and immediately pick it up.

Intermediate option:
Every 5 minutes for 25 minutes, complete:
400-meter run
10 overhead squats

Rest with the remaining time.

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
Every 5 minutes for 25 minutes, complete:
200-meter run
6 overhead squats

Rest with the remaining time.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Running Drills | Pulling in Place
The Overhead Squat
The Nancy Workout

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Grace

For time:
30 clean and jerks

♀ 95-lb barbell
♂ 135-lb barbell

Compare to 240329.

Post time to comments.

Stimulus and Strategy:
Today, you'll tackle the classic CrossFit benchmark workout Grace, which should be a sprint! To get the most out of this workout, use a load that allows you to move well and cycle for 2-3 sets of 5 or more reps with very little rest between. The magic of this workout doesn't come from the volume of reps or the load, but how you push yourself to keep moving, hang on to the bar longer than you want, and immediately pick it back up when you don't want to. If you're scaling and can open with 20 unbroken reps, the load is likely too light. If you've done this workout before and have a score to beat that's within the 2- to 7-minute stimulus, go for it. If you have done this workout before and scaled, but think you can go heavier today, give it a shot. Even if you end up on the slower end of the intended time domain, that's OK for today.

Intermediate option:
For time:
30 clean and jerks

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
30 clean and jerks

♀ 45-lb barbell
♂ 65-lb barbell

Resources:
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk

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Isabel

For time:
30 snatches

♀ 95 lb
♂ 135 lb

Post time to comments.

Compare to 240329.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. This effort elegantly combines technique of a complex lift and efficiency of cycling repetitions. The loading of the barbell should be moderate. If you can perform the prescribed loading safely and keep your overall time under 15 minutes, go for it. Otherwise, adjust the weight, dial in the technique, and get after it. If you have completed this workout in the past, look back at your loading and time to help you navigate today’s effort.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the snatch, perform hang snatches.

In case of injury or limitation, perform alternating dumbbell snatches. If there is an overhead limitation, perform cleans.

Intermediate option:
For time:
30 snatches

♀ 75 lb
♂ 115 lb

Beginner option:
For time:
30 snatches

♀ 55 lb
♂ 75 lb

Coaching cues:
When cycling snatches, bring the bar down the same way it got overhead. Focus on keeping the barbell close to your body and your weight back on your heels.

Resources:
The Snatch
The Power Snatch

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Mary

Complete as many rounds and reps as possible in 20 minutes of:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

Post rounds completed to comments.

Compare to 220726.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and continues to build off of the previous two weeks. Mary is Cindy’s older sister, metaphorically speaking. The pressing and squatting elements are more challenging, and there is an increase in pull-up volume. If you can perform one or all three movements as prescribed, you should attempt this effort as Rx’d. Manage your reps in each round. Don’t push to failure too early, remember to breathe, and take breaks as needed.

Scaling:
Reduce the overall duration of the workout. Reduce the reps of the pull-ups.

To reduce the complexity of the handstand push-ups, perform pike push-ups. For the single-leg squats, perform these to a target, such as a box or a bench. For the pull-ups, perform jumping pull-ups or ring rows.

In case of injury or limitation, for the handstand push-ups, perform dumbbell shoulder presses. For the single-leg squats, perform reverse lunges or air squats. For the pull-ups, perform foot-assisted pull-ups or bent-over dumbbell rows.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
5 pike push-ups
10 alternating single-leg squats to a target
10 pull-ups

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 push-ups to a 24-inch box
10 air squats
15 ring rows

Coaching cues:
For the single-leg squats, focus on letting your chest lean over the thigh of the leg you are squatting on.

Resources:
The Kipping Handstand Push-Up
The Single-Leg Squat
The Kipping Pull-Up
The Pike Push-Up
Single-Leg Squat | Scaling
Push-Up Tips
The Air Squat
The Ring Row

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For time:
Run 5,000 meters

Compare to 250507.

Post time to comments.

Stimulus and Strategy:
If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test of stamina, endurance, and mental fortitude. Experienced athletes should try for a PR on this benchmark. Look at your previous time to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run in no more than 20 minutes.

Scaling:
Reduce the distance of the run.

In case of injury or limitation, consider 11,200/16,000 meters on the Echo bike or 4,000/5,000 meters on the rower or ski erg.

Intermediate option:
Same as Rx’d

Beginner option:
On a 20-minute clock:
Run for distance

Coaching cues:
To avoid inefficient movement patterns while you run, imagine you’re running on the crossties of a railroad track, keeping your feet right under your body and landing on the balls of your feet.

Resources:
Running | Change in Support Drill
Running |Falling Forward
Running |Line Drills
Running |Position Drill

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Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to comments.

Compare to 180102.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and plays off of last week’s Cindy effort. Use Cindy, as well as any previous Angie attempts, to help you navigate today. This chipper should push your muscular stamina while being metabolically taxing. If you have never completed this workout before, the pull-ups and push-ups are the bulk of the work. Try to avoid any one exercise taking more than 8 minutes.

Scaling:
Reduce the repetitions of each movement.

To reduce the complexity of the movements, perform jumping pull-ups, push-ups from your knees, feet-anchored sit-ups, and air squats to a target.

In case of injury or limitation, perform ring rows in place of pull-ups, push-ups with your hands on a 30-inch box, a 2- to 3-minute plank hold (accumulated) in place of sit-ups, and lunges or low box step-ups for the squats.

Intermediate option:
For time:
60 pull-ups
60 push-ups
100 sit-ups
100 squats

Beginner option:
For time:
50 ring rows
50 push-ups from the knees
50 sit-ups
50 squats

Coaching cues:
For the sit-ups, touch your shoulder blades and hands on the floor at the bottom of the rep. At the top, get your shoulders in front of your hips.

Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat

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Cindy

Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

Post round and reps to the comments.

Compare to 240214.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. Look back at your previous attempt to help you navigate today’s effort. All athletes should resist the urge to “short-change” the range of motion in the pursuit of more reps and rounds. Be sure to perform quality, full range of motion repetitions. Newer athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.

Scaling:
Reduce the overall duration of the workout.

To reduce the complexity of the pull-ups, perform jumping pull-ups. For the push-ups, perform them from your knees. For the air squats, reduce the range of motion and squat to a target.

In case of injury or limitation, for the pull-ups, perform a foot-assisted pull-up or ring row. For the push-ups, perform the reps with your hands on a 30-inch box. For the air squats, consider reverse lunges or low box step-ups.

Intermediate option:
Same as Rx’d.

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
3 ring rows
6 push-ups with hands on a 30-inch box
9 air squats

Coaching cues:
When you are performing the air squats, think about gripping the floor with your toes and screwing your feet into the floor.

Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat
The Ring Row
The Cindy Workout

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For time:
40 box jump-overs
40 kettlebell goblet squats
40 hand-release push-ups
30 box jump-overs
30 kettlebell goblet squats
30 ring dips
20 box jump-overs
20 kettlebell goblet squats
20 handstand push-ups

♀ 53-lb kettlebell and a 20-inch box
♂ 70-lb kettlebell and a 24-inch box

Post time to comments.

Stimulus and Strategy:
Today’s workout is a take on the Hero benchmark JT. Like the original workout, expect the pressing fatigue to be a real factor. However, you may experience fatigue of the hip flexors, which will make kipping the pressing movements more challenging. Manage your reps and avoid pushing to failure. The loading of the kettlebell should allow you to perform your squats in 2 sets or fewer.

Scaling:
Reduce the load of the kettlebell. Reduce the height of the box. Reduce the reps of each movement.

To reduce the complexity of the handstand push-ups, perform pike push-ups. For the ring dips, perform jumping or banded ring dips. For the push-ups, perform from the knees. For the box jump-overs, perform box step-overs.

In case of injury or limitation, for the handstand push-ups, perform seated dumbbell shoulder presses. For the ring dips, perform foot-assisted ring dips or straight bar dips. For the push-ups, perform these with your hands on an elevated surface like a 30-inch box. For the kettlebell goblet squats, perform air squats to a target.

Intermediate option:
For time:
40 box jump-overs
40 kettlebell goblet squats
40 hand-release push-ups
30 box jump-overs
30 kettlebell goblet squats
30 jumping ring dips
20 box jump-overs
20 kettlebell goblet squats
20 pike push-ups

♀ 35-lb kettlebell and a 20-inch box
♂ 53-lb kettlebell and a 24-inch box

Beginner option:
For time:
20 box step-overs
20 single-dumbbell goblet squats
20 push-ups from the knees
15 box step-overs
15 single-dumbbell goblet squats
15 foot-assisted ring dips
10 box step-overs
10 single-dumbbell goblet squats
10 seated dumbbell shoulder presses

♀ 10-lb dumbbells and a 12-inch box
♂ 15-lb dumbbells and a 20-inch box

Coaching cues:
On the push-ups, squeeze your thighs, glutes, and stomach throughout your reps. This will help your entire body move up and down as a unit.

Resources:
Box Jump-Over Variations
Kettlebell Goblet Squat
Hand-Release Push-Up
Kipping Ring Dip
The Kipping Handstand Push-Up
Box Step-Over
Ring Dip Scaling
Pike Push-Up

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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

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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

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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

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12-9-6 reps for time of:
Squat cleans
Ring muscle-ups

♀ 95 lb
♂ 135 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a play on the benchmark workout Amanda — two higher-skill movements with slightly more reps than the original workout. The loading on the squat cleans should be moderate. Some athletes may be able to maintain touch-and-go reps, while others may choose to perform quick singles. On the ring muscle-ups, manage your reps and don’t push to failure. Instead, break the sets into manageable reps that allow you to stay fresh and minimize long-winded breaks.

Scaling:
Reduce the loading of the barbell. Reduce the repetitions of the muscle-ups.

To reduce the complexity of the squat cleans, consider hang squat cleans or perform the movement with a pair of dumbbells. For the muscle-ups, consider jumping muscle-ups or low-ring muscle-up transitions.

In case of an injury or limitation, perform power or hang power cleans. Consider single dumbbell options, as well. For the ring muscle-ups, perform ring rows or foot-assisted strict pull-ups.

Intermediate option:
For time:
12-9-6 squat cleans
5-4-3 ring muscle-ups

♀ 65 lb
♂ 95 lb

Beginner option:
12-9-6 reps for time of:
Squat cleans
Low-ring muscle-up transitions

♀ 35 lb
♂ 45 lb

Coaching cues:
Performing quick singles can be a useful tactic in a workout like today’s. Focus on following the barbell down to the ground, take a brief moment to breathe, reset your starting position, and perform the next rep.

Resources:
The Squat Clean
The Kipping Muscle-Up
Low-Ring Muscle-Up Transition
Low-Ring Muscle-Up Tips

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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

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For time:
400-meter run
30 clean and jerks
200-meter run

♀ 95 lb
♂ 135 lb

Post time to comments.

Stimulus and Strategy:
This chipper combines the classic benchmark workout Grace, alongside 600 total meters of running. This is intended to be a short effort with a fast pace in mind. The load on the clean and jerks is intended to be moderate and allow for some small unbroken sets combined with consistent singles performed with minimal rest between reps. Advanced athletes can storm through this workout at a blistering pace and attempt to complete it in around 5-6 minutes. Can anyone complete this in sub-5 minutes?

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

To reduce the complexity of the clean and jerk, consider performing a hang clean and jerk with a barbell or a pair of dumbbells.

In case of injury or limitation, for the 400-meter run, perform 400/500 meters on the rower or ski erg, or 900/1,250 meters on the Echo bike. For the 200-meter run, perform 200/250 meters on the rower or ski erg, or 500/700 meters on the Echo bike. For the clean and jerks, if there is an overhead limitation, perform a power clean only. If there is a wrist limitation, use one or two dumbbells.

Intermediate option:
For time:
400-meter run
30 clean and jerks
200-meter run

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
200-meter run
30 clean and jerks
200-meter run

♀ 35 lb
♂ 45 lb

Coaching cues:
For clean and jerks, attempt to transition immediately from the clean catch position into the drive phase of the jerk.

Resources:
Banded Running Drill
The Power Clean and Jerk

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Helen

3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 35 lb
♂ 53 lb

Post times to comments.

Compare to 240327.

Stimulus and Strategy:
Helen is a classic benchmark known for being a simple workout that packs a potent punch. The rep scheme is intended to allow athletes to perform this workout at a fast pace with unbroken sets and minimal transition time between movements. Advanced athletes can challenge themselves to complete this workout in under 7 minutes.

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 perform 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:
3 rounds for time of:
Run 400 meters
21 kettlebell swings
6 pull-ups

♀ 26 lb
♂ 35 lb

Beginner option:
3 rounds for time of:
Run 200 meters
15 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
Jumping Pull-Up Progression

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Rest Day

Doctor Warns Against CrossFit; We Warn Against This

Every year, thousands of CrossFit athletes honor Lieutenant Michael Murphy with the "Murph" workout. But as the popularity of this workout explodes beyond CrossFit gyms, doctors are now warning about a dangerous trend: untrained athletes attempting this elite-level challenge and ending up hospitalized with "exploding biceps." After 18 years coaching Murph, long-time CrossFit coach Chris McDonald reveals what mainstream media gets wrong about CrossFit injuries and the CrossFit experience in general.

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G.I. Jane

For time:
100 burpee pull-ups

Jump to a pull-up bar 1 foot above your reach.

Post time to comments.

Compare to 210420.

Stimulus and Strategy:
Today’s workout is a benchmark workout called G.I. Jane. If you have completed this workout before, look back at your previous score to help you navigate today’s effort. This workout is all about mental fortitude and your ability to endure the monotony of the task in front of you. There is nothing fancy here — just “fall” to the floor, get up, and get your chin over the pull-up bar. Your legs are your best friend when it comes to these pull-ups. Use them to jump your chin up over the bar. Choose a height for your pull-up bar that allows you to keep moving. When in doubt, lower the pull-up bar and go faster.

Scaling:
Reduce the reps and/or the height of the pull-up bar.

To reduce the complexity of the burpee, consider performing an up-down. For the pull-up portion of the movement, reduce the height of the pull-up bar to allow yourself the opportunity to jump your chin over the bar.

In case of injury or limitation, perform burpees or up-downs with a jump to touch the pull-up bar (instead of performing the pull-up).

Intermediate option:
For time:
70 burpee pull-ups

Jump to a pull-up bar 6 inches above your reach.

Beginner option:
For time:
50 burpee pull-ups

Jump to a pull-up bar at the middle of your forearms when your arms are extended overhead.

Coaching cues:
Draw a line on the floor directly underneath the pull-up bar. On each burpee, place your hands on this line and focus on jumping your feet to your hands. This will position you in the best spot to jump to your bar.

Resources:
Burpee Pull-Up | Movement Demo
The Burpee Pull-Up With Greg Amundson
Burpee Pull-Up Tips

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Elizabeth

21-15-9 reps for time of:
Cleans
Ring dips

♀ 95 lb
♂ 135 lb

Post time to comments.

Compare to 230623.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and is meant to be completed relatively quickly. The goal is to complete the work in 10 minutes or less. The cleans can be performed as either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. If you have completed this workout in the past, use your previous score to help you navigate today’s effort.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the ring dips, consider jumping ring dips or foot-assisted ring dips. For the cleans, perform hang power cleans.

In case of injury or limitation, perform single-dumbbell cleans. For the ring dips, consider push-ups or bench/box dips.

Intermediate option:
21-15-9 reps for time of:
Cleans
Jumping ring dips

♀ 65 lb
♂ 95 lb

Beginner option:
15-12-9 reps for time of:
Cleans
Foot-assisted ring dips

♀ 35 lb
♂ 45 lb

Coaching cues:
As you are moving up and down on the rings, keep the rings close to your body — almost as if you were trying to put the rings in your pockets.

Resources:
The Clean
The Power Clean
The Ring Dip
Ring Dip Scaling

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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

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