Master CrossFit's Toughest Benchmarks
Hero WODs, Girl WODs, and Community workouts. Detailed strategies for every level.
Most Popular HERO WODs
The workouts everyone's searching for
The most famous and challenging HERO WOD in CrossFit, performed on Memorial Day worldwide. This workout honors Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005.
Workout:
- • 1 mile Run
- • 100 Pull-ups
- • 200 Push-ups
- • 300 Air Squats
- • 1 mile Run
- • *Rx: 20lb/14lb weighted vest*
Equipment Needed:
Strategy Overview:
Murph requires strategic pacing and movement breakdown. The key is managing the 600 total bodyweight reps while preserving energy for both mile runs. Equipment choice significantly impacts performance - avoid weightlifting shoes for this workout.
A classic CrossFit HERO WOD focused on upper body pushing strength with handstand push-ups, ring dips, and push-ups.
Workout:
- • 21-15-9 reps for time of:
- • Handstand Push-ups
- • Ring Dips
- • Push-ups
Equipment Needed:
Strategy Overview:
This is a push-dominant workout. Manage muscle fatigue and break up sets early.
A simple but tough endurance HERO WOD: run, row, run.
Workout:
- • 1 mile Run
- • 2,000m Row
- • 1 mile Run
Equipment Needed:
Strategy Overview:
This is a pure engine test. Find a sustainable pace and stick to it.
Classic Girl WODs
Master the iconic benchmark WODs: Fran, Grace, Cindy & more
Fran
The most famous CrossFit benchmark WOD. 21-15-9 reps of thrusters and pull-ups for time. Fast, brutal, and humbling.
Workout:
- • 21-15-9 reps for time of:
- • Thrusters (95/65 lb)
- • Pull-ups
Equipment Needed:
Strategy Overview:
Fran is a sprint. The goal is to move as quickly as possible while managing the grip fatigue and lung burn. Breaking up sets strategically is key—going unbroken rarely works unless you're elite. The thruster weight should feel light, and pull-ups must be efficient.
Grace
Thirty clean and jerks for time at 135/95 lb. Simple, brutal, and a true test of your Olympic lifting under fatigue.
Workout:
- • 30 Clean and Jerks for time
- • (135/95 lb)
Equipment Needed:
Strategy Overview:
Grace is deceptively simple but crushingly difficult. It's a single movement—clean and jerk—but 30 reps at a moderate weight will test your grip, shoulders, legs, and mental toughness. Breaking early and managing fatigue is essential.
Cindy
A 20-minute AMRAP of 5 pull-ups, 10 push-ups, and 15 air squats. Simple bodyweight movements, brutal volume.
Workout:
- • 20-minute AMRAP:
- • 5 Pull-ups
- • 10 Push-ups
- • 15 Air Squats
Equipment Needed:
Strategy Overview:
Cindy is a test of muscular endurance and pacing. The movements are simple, but 20 minutes of continuous work will expose weaknesses. The key is finding a sustainable pace and sticking to it without burning out.
The Ultimate Challenge
Only for the most dedicated athletes
One of the most brutal HERO WODs, combining high reps with technical movements.
Workout:
- • 7 Handstand Push-ups
- • 7 Thrusters (135/95 lb)
- • 7 Knees-to-Elbows
- • 7 Deadlifts (245/165 lb)
- • 7 Burpees
- • 7 Kettlebell Swings (2/1.5 pood)
- • 7 Pull-ups
- • Complete 7 rounds for time
Equipment Needed:
A brutal chipper HERO WOD with heavy barbell movements and running, honoring the soldiers lost in the Fort Hood tragedy.
Workout:
- • 20 Deadlifts (275/185 lb)
- • 400m Run
- • 20 Kettlebell Swings (2/1.5 pood)
- • 400m Run
- • 20 Overhead Squats (115/75 lb)
- • 400m Run
- • 20 Burpees
- • 400m Run
- • 20 Chest-to-Bar Pull-ups
- • 400m Run
- • 20 Box Jumps (24/20")
- • 400m Run
- • 20 Dumbbell Squat Cleans (45/35 lb)
- • 400m Run
Equipment Needed:
The most famous and challenging HERO WOD in CrossFit, performed on Memorial Day worldwide. This workout honors Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005.
Workout:
- • 1 mile Run
- • 100 Pull-ups
- • 200 Push-ups
- • 300 Air Squats
- • 1 mile Run
- • *Rx: 20lb/14lb weighted vest*
Equipment Needed:
Everything You Need to Dominate
Detailed Strategies for Every Level
Get specific pacing strategies, movement tips, and scaling options for beginner, intermediate, and advanced athletes.
Expert Gear Recommendations
Select the right gear for every WOD. Jump ropes, weight vests, grips, and more from trusted brands like Rogue, TheWodLife, and Born Primitive.
Discover Community Workouts
Find great community WODs that push you. Memorial workouts, viral challenges, and gym-created WODs.
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