Starting CrossFit without getting hurt or giving up
The first few weeks decide everything. What to know before your first WOD, and how to progress without rushing.
Fran, Murph, Cindy: the benchmark WODs to know
These workouts have names and serve as a reference all over the world. What's in them and how to use them to track your progress.
A benchmark is a workout that never changes. You redo it every few months to see whether you've improved. In CrossFit, the best known carry women's names, the “Girls”, while others honor fallen servicemembers, the “Heroes”.
Fran
21, 15 and 9 reps of thrusters (95 lb for men, 65 lb for women) and pull-ups, as fast as possible. It lasts a few minutes and burns your lungs like few other workouts.
Cindy
A 20-minute AMRAP: 5 pull-ups, 10 push-ups, 15 air squats, repeated for as many rounds as possible. Almost no equipment needed, and a great test of muscular endurance.
Helen
Three rounds of a 400 m run, 21 kettlebell swings (53 lb / 35 lb) and 12 pull-ups. It mixes cardio and gymnastics and rewards people who can pace themselves.
Grace
30 clean and jerks (135 lb / 95 lb) for time. One line, and still one of the most technically demanding workouts out there.
Murph
A 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats, then another 1-mile run, officially with a 20 lb vest. You can break up the reps however you like. It's long, and it takes preparation.
How to use them
- Scale the loads and movements, and write down exactly what you did.
- Repeat the same version every two or three months.
- Look at your own time or rounds, not other people's.
Scaling a benchmark
A scaled benchmark is still a benchmark, as long as you write down exactly what you did. Lighter thrusters, banded pull-ups, Murph broken into 20 rounds of 5 pull-ups, 10 push-ups and 15 squats: what matters is repeating the exact same version next time so you can compare.
The Heroes
Hero WODs are named after service members and first responders who died in the line of duty. They're often longer and harder than the Girls. Murph, the best known, is traditionally done every year on Memorial Day in the US.
How often to retest
Every two or three months is enough. Any more often and the difference is too small to see; any less and you lose track. Write down the date, the version and your result.
Volta includes these benchmarks in its library, each with five levels. Your result is saved, and you can challenge a friend to beat it.
FAQ
Which benchmark should I try first?
Cindy is a good start: little equipment, accessible movements and easy to scale.
How long does Fran take?
A few minutes for elite athletes, often 5 to 10 minutes for a regular athlete doing a scaled version.
Do I need a weight vest for Murph?
The official version uses a 20 lb vest, but most people do it without one, especially at first.
Let Volta plan your week.
