Mary Benchmark WOD
AMRAP 20 minutes: 5 handstand push-ups, 10 pistol squats, 15 pull-ups. A gymnastics-heavy test of skill and endurance.
The Workout
AMRAP 20 minutes of:
5 Handstand Push-ups
10 Pistol Squats (alternating)
15 Pull-ups
Rx Standards:
Men: As prescribed
Women: As prescribed
Equipment Needed
- Wall
- Pull-up bar
Time Standards
History of Mary
Mary is a challenging Girl WOD that tests gymnastics capacity over 20 minutes. Named in the CrossFit benchmark tradition, it requires proficiency in three advanced bodyweight movements.
Complete Strategy Guide
Mary requires gymnastics proficiency. Scale movements to maintain continuous work.
Beginner Strategy
Scale all movements significantly. Focus on consistent rounds.
Pacing
- • Aim for 1 round every 3-4 minutes
- • Rest as needed
Movement Tips
- • Pike push-ups or box HSPU
- • Assisted pistols or goblet squats
- • Banded pull-ups
Scaling Options
- • Pike push-ups instead of HSPU
- • Box pistols or lunges
- • Ring rows instead of pull-ups
Pro Tips
- • This tests skill under fatigue
- • Scale to keep moving
- • 5+ rounds scaled is great
Intermediate Strategy
Work for unbroken sets where possible. Target 6-8 rounds.
Pacing
- • 1 round every 2.5 minutes
- • Break movements as needed
Movement Tips
- • Strict or kipping HSPU
- • Controlled pistols
- • Kipping pull-ups
Scaling Options
- • Abmat HSPU if needed
Pro Tips
- • Shoulders tire fast
- • Pistols require balance
- • 8+ rounds is advanced
Advanced Strategy
Target 10+ rounds. Minimize breaks and maintain speed.
Pacing
- • 1 round every 2 minutes or less
- • Unbroken sets
Movement Tips
- • Fast kipping HSPU
- • Quick pistols
- • Butterfly pull-ups
Scaling Options
- • Rx only
Pro Tips
- • 12+ rounds is elite
- • Grip management key
- • HSPU wall slides save time
General Tips for Mary
HSPU tire shoulders quickly
Pistols require practice
Pull-ups are the "rest"
Recommended Gear
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