CrossFit Benchmark Workouts: What Are They and Why Are They Important?

CrossFit is more than just a sport. It's a community, a lifestyle, and a method that allows you to challenge and surpass yourself. Again and again.

One of the key aspects that distinguishes CrossFit from other forms of training is the so-called benchmark workouts.

Never heard of them before or looking for specific benchmark workouts for beginners? Then you've come to the right place!

CrossFit benchmark workouts explained briefly

Benchmark workouts, often referred to as “The Girls” or “Heroes”, are standardized workouts that serve as a benchmark for personal performance within the CrossFit community. They are designed to be repeated at regular intervals to measure progress in one's fitness.

Benchmarks are challenging, varied, and test a wide range of abilities—from strength and endurance to agility and speed.

Unlike daily WODs (Workout of the Day), which vary constantly, benchmark workouts offer a consistent challenge that allows you to measure your progress.

Not only do they motivate through visible progress, but they also promote a sense of community, as all CrossFitters worldwide can complete the same benchmarks and share their results.

The importance of benchmark workouts

Benchmark workouts serve several purposes:

• Firstly, they enable athletes to measure their progress over time. With regular repetition, improvements in strength,endurance, and technique become apparent.

• Secondly, they strengthen the sense of community, as CrossFitters worldwide can overcome the same challenges and share their experiences and results with each other.

These universal standards for performance and progress promote healthy competition and mutual support within the community.

Benchmark workouts today

Today, benchmark workouts are an integral part of CrossFit culture. They are used in boxes around the world to introduce new members, track athlete development, and enrich events or competitions. As the number of CrossFit enthusiasts grows, so does the list of benchmark workouts.

In short, benchmark workouts are not only a test of physical abilities, but also a reflection of CrossFit's values and traditions. They remind us that behind every physical effort there is also a story and a community.

What is the history of CrossFit benchmark workouts?

CrossFit benchmark workouts have long been a central part of the CrossFit community. They have a special significance—not only as a measure of personal performance development, but also as part of the cultural heritage of CrossFit.

The origins of “The Girls”

The first benchmark workouts, known as “The Girls”, were introduced in 2003 by CrossFit founder Greg Glassman. Glassman wanted to create workouts that were so challenging and intense that they would provide athletes with a concrete performance benchmark.

He chose female names for these workouts, inspired by the naming of storms and hurricanes, to symbolize their potential “destructive” effect on athletes.

Workouts such as “Fran,” “Angie,” “Helen,” and “Karen” quickly became standards by which athletes around the world still measure themselves today. They also appear regularly at the CrossFit Games, sometimes in modified form (more weight or more repetitions).

The development of the “Heroes”

In addition to “The Girls,” there are also “Hero WODs”, which commemorate fallen heroes, primarily from the military, police, and fire departments. These workouts were introduced later and are an expression of appreciation and respect for the sacrifices these individuals have made.

Each “Hero WOD” is dedicated to a specific person, such as “Murph” in honor of Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan in 2005.

Hero WODs are not only physically challenging, but also serve to keep the memory of these heroes alive and remind the CrossFit community of the values of courage, sacrifice, and respect.

What are the most well-known CrossFit benchmark workouts?

Within the benchmark series, there are several workouts that almost every CrossFitter knows and loves (or fears).

Here are three examples that show how versatile and challenging benchmarks can be:

• “Fran”: A combination of thrusters (an exercise that combines front squats and push presses) and pull-ups. The goal is to complete 21-15-9 reps as fast as possible.

• “Murph”: Named after Navy SEAL Lt. Michael P. Murphy, this hero workout consists of a 1-mile run, followed by 100 pull-ups, 200 push-ups, 300 squats, and ends with another 1-mile run. All in a single session and usually with a weighted vest.

• “Cindy”: A 20-minute AMRAP (As Many Rounds/Reps As Possible) workout consisting of 5 pull-ups, 10 push-ups, and 15 squats. The goal is to complete as many rounds as possible in the allotted time.

How to master benchmark workouts as a beginner

CrossFit is known for the fact that every workout can be adapted to any fitness level. This is especially true for benchmark workouts, as they are an excellent opportunity to visualize your progress.

Here are some strategies for approaching benchmarks as a beginner:

• Scale the exercises: Not everyone can start with perfect pull-ups or heavy thrusters. Use bands for pull-ups or choose lighter weights to master the technique before increasing the intensity.

• Adjust the repetitions: If the specified number of repetitions is too demanding, reduce it to a level that is challenging but achievable.

• Focus on form: Correct execution is more important than speed. Learn the proper technique to avoid injury and achieve better results in the long run.

Benchmark workouts for beginners: Some examples

Start with modified versions of the classic benchmarks to familiarize yourself with the format.

Here are two examples of customized benchmark workouts to get you started:

• “Mini Fran”: Instead of the full 21-15-9 reps, start with 9-6-3 reps of thrusters and pull-ups (or ring rows as an alternative). Choose a weight for the thrusters that is challenging but achievable.

• “Half Cindy”: Do a 10-minute AMRAP of 5 pull-ups (or ring rows), 10 push-ups (on your knees if necessary), and 15 air squats. The goal is to complete as many rounds as possible in 10 minutes.

Benchmark workouts are valuable tools for measuring your progress. Repeat them at regular intervals, such as every few months, to see how your fitness has improved. Document your results and set goals to stay motivated.

CrossFit Benchmark Workouts: Your journey to greater strength and endurance

As you can see, CrossFit benchmark workouts are more than just tough training sessions; they are a testament to your determination, improvement, and community. As a beginner, they offer you clear direction and measurable goals.

Don't be intimidated if you can't complete all the benchmarks as prescribed at the beginning—every CrossFitter started somewhere. Your commitment and hard work will pay off, we promise!