CrossFit Benchmark Workouts Explained (Fran, Cindy, Helen and More)
Updated
Short answer
CrossFit benchmark workouts are fixed workouts you repeat every few months to measure progress, because the work never changes and only your time or score does. The best known are "the Girls" (Fran, Cindy, Helen, Grace, Karen, Diane and others) and Hero workouts such as Murph. Almost everyone should start with a scaled version and record it, so the next attempt is a fair comparison.
The standard versions
| Workout | What it is | Scored by |
|---|---|---|
| Fran | 21-15-9 reps of thrusters (95 lb ≈ 43 kg [65 lb ≈ 29 kg]) and pull-ups | Time |
| Cindy | As many rounds as possible in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats | Rounds |
| Helen | 3 rounds: 400 m run, 21 kettlebell swings (1.5 pood ≈ 24 kg [1 pood ≈ 16 kg]), 12 pull-ups | Time |
| Grace | 30 clean and jerks for time (135 lb ≈ 61 kg [95 lb ≈ 43 kg]) | Time |
| Karen | 150 wall-ball shots (20 lb ≈ 9 kg [14 lb ≈ 6 kg]) | Time |
| Diane | 21-15-9 reps of deadlifts (225 lb ≈ 102 kg [155 lb ≈ 70 kg]) and handstand push-ups | Time |
| Murph | 1 mile (1.6 km) run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run, traditionally in a 20 lb (9 kg) vest; partition the middle section as you like | Time |
These are the prescribed (Rx) versions as originally published, with the load in pounds as CrossFit lists it and the nearest kilogram equivalent. The lighter loads in brackets are the women's prescription commonly used today.
How to scale a benchmark
- Choose a load you could lift for the whole rep scheme without breaking form, often 40 to 60 percent of the Rx load to start.
- Pull-ups: use a band, jumping pull-ups or ring rows.
- Handstand push-ups: use pike push-ups or dumbbell overhead presses.
- Murph: halve the reps, drop the vest, or both. Most people should not attempt the full version first.
- Write down exactly what you did (load, scaling, time). The point of a benchmark is repeating the same version later.
How often to test
Every 8 to 12 weeks is plenty. Between tests, train the pieces: strength for the barbell movements, gymnastics skill for pull-ups and handstand work, and conditioning. Testing too often just means doing very hard workouts without a plan.
Safety
Benchmarks are designed to be done at maximum effort, which is when form tends to slip. If you are new to the movements, learn them with light loads first, and if you have a heart condition, joint injury or any doubts, complete a pre-exercise screen and talk to a GP or accredited exercise professional.
Trademark
CrossFit is a trademark of CrossFit, LLC. Muscles is not affiliated with, certified by or endorsed by CrossFit, LLC. This guide only describes those publicly published benchmark workouts.
Frequently asked questions
What is a good Fran time?
It depends heavily on whether it was done as prescribed. The useful comparison is your own time on the same version a few months later.
Why are the workouts named after women?
CrossFit's founder named the original benchmark workouts like storms, on the idea that a workout that knocks you flat deserves a name.
Can I do benchmark workouts at home?
Cindy needs only a pull-up bar, and you can scale it further with rows under a table. Most of the others need a barbell, kettlebell or wall ball.