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CrossFit Benchmark WODs: Girls and Hero Workouts

Benchmark WODs are reference workouts you repeat over time to measure your progress. Here are the classics: the Girls like Fran, Grace and Cindy, and Hero WODs like Murph and DT, each with the format, Rx weights, benchmark times and scaled options.

The Girls

Fran21-15-9 thrusters and pull-ups, for time Grace30 clean & jerks at 135 / 95 lb, for time Helen3 rounds: 400 m run, 21 KB swings, 12 pull-ups Cindy20-min AMRAP: 5 pull-ups, 10 push-ups, 15 squats Annie50-40-30-20-10 double-unders and sit-ups Karen150 wall balls at 20 / 14 lb, for time Diane21-15-9 deadlifts and handstand push-ups Isabel30 snatches at 135 / 95 lb, for time Jackie1,000 m row, 50 thrusters, 30 pull-ups, for time Amanda9-7-5 muscle-ups and squat snatches, for time

Hero WODs

Murph1 mile, 100 pull-ups, 200 push-ups, 300 squats, 1 mile DT5 rounds: 12 deadlifts, 9 hang power cleans, 6 push jerks

What is a benchmark WOD?

A benchmark is a fixed workout: same movements, same reps, same weights, every single time. That’s the whole point. Do it today, do it again in three or six months, and you know exactly whether you got fitter.

Most of them take under 20 minutes and test one specific quality: power on Fran or Grace, muscular endurance on Cindy or Karen, strength under fatigue on Diane or DT.

Girls vs Hero WODs

The Girls are the benchmark series CrossFit started publishing in 2003: short, brutal workouts with female names (Fran, Helen, Annie, Karen…). Hero WODs honor military, police and firefighters who died in the line of duty. They tend to be longer and harder, like Murph, done every Memorial Day in the US.

  • Girls: Fran, Grace, Helen, Cindy, Annie, Karen, Diane, Isabel, Jackie, Amanda
  • Hero WODs: Murph, DT

Why retest and log your scores

A benchmark is only useful if you can find your last score: time, load, Rx or scaled, even how you broke up the reps. Without that, there’s nothing to compare. Log every attempt in WOD Tracker to see your progress curve and stack up against your box leaderboard.

Good rhythm: retest each benchmark every 3 to 6 months, in similar conditions (same time of the week, same warm-up). And moving from scaled to Rx is a win worth logging too.

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