Benchmark workouts never change, so athletes can repeat them and compare times.
Fran
21-15-9 repetitions of thrusters and pull-ups, for time. The standard thruster weight is 95 lb for men and 65 lb for women. Short and brutal, Fran is the most famous CrossFit benchmark.
Grace
30 clean and jerks for time, at 135 lb for men and 95 lb for women. A test of barbell skill under fatigue.
Murph
A 1-mile run, 100 pull-ups, 200 push-ups, 300 air squats and another 1-mile run, traditionally with a 20 lb vest (14 lb for women). Named after US Navy Lt. Michael Murphy, it is widely done on Memorial Day.
Benchmarks at a glance
| Workout | Movements | Typical goal |
|---|---|---|
| Fran | 21-15-9 thrusters and pull-ups | Under 5 minutes is strong for most athletes |
| Grace | 30 clean and jerks for time | Under 3 minutes is strong |
| Murph | 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, 1-mile run (often with a 20 lb vest) | Finish; under an hour is a good target |
Benchmarks are useful because they never change: repeating one every few months is the simplest way for an athlete to measure progress. The times above are general targets for experienced athletes, not elite standards.
FAQ
What is the Fran workout?
21-15-9 reps of thrusters (95/65 lb) and pull-ups, for time.
Why is Murph done on Memorial Day?
It honors US Navy Lt. Michael Murphy, who was killed in action in 2005.