Short answer
Fran is 21-15-9 thrusters (95/65 lb) and pull-ups for time. Grace is 30 clean and jerks (135/95 lb). Murph is a 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats and another mile, in a 20/14 lb vest when done Rx (loads as listed by Morning Chalk Up and Garage Gym Reviews).
Benchmark workouts and their prescribed loads
| Workout | Format | Work | Rx load (men / women) |
|---|---|---|---|
| Fran | For time | 21-15-9 reps of thrusters and pull-ups | Barbell 95 lb / 65 lb (MCU) |
| Grace | For time | 30 clean and jerks | 135 lb / 95 lb (GGR) |
| Isabel | For time | 30 snatches | 135 lb / 95 lb (GGR) |
| Diane | For time | 21-15-9 reps of deadlifts and handstand push-ups | Barbell 225 lb / 155 lb (MCU) |
| Elizabeth | For time | 21-15-9 reps of cleans and ring dips | Barbell 135 lb / 95 lb (GGR) |
| Helen | 3 rounds for time | 400 m run, 21 kettlebell swings, 12 pull-ups | Kettlebell 1.5 pood / 1 pood (GGR) |
| Karen | For time | 150 wall ball shots | 20 lb / 14 lb ball to a 10 ft / 9 ft target (GGR) |
| Jackie | For time | 1,000 m row, 50 thrusters, 30 pull-ups | Barbell 45 lb / 35 lb (GGR) |
| Annie | For time | 50-40-30-20-10 reps of double-unders and sit-ups | Bodyweight (GGR) |
| Angie | For time | 100 pull-ups, 100 push-ups, 100 sit-ups, 100 air squats, in order | Bodyweight (MCU) |
| Barbara | 5 rounds for time | 20 pull-ups, 30 push-ups, 40 sit-ups, 50 air squats, 3 minutes rest between rounds | Bodyweight (GGR) |
| Chelsea | EMOM for 30 minutes | 5 pull-ups, 10 push-ups, 15 air squats each minute | Bodyweight (GGR) |
| Nancy | 5 rounds for time | 400 m run, 15 overhead squats | Barbell 95 lb / 65 lb (GGR) |
| Murph | For time (Hero workout) | 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, 1 mile run | Weight vest 20 lb / 15 lb (MCU) |
| CrossFit Total | Strength test | Best of three attempts at back squat, shoulder press and deadlift, added together | Your heaviest (MCU) |
How to use benchmarks
- Scale the same way each time. Write down the load, the movement substitutions and the time cap, so the next attempt is a fair comparison.
- Space them out. Repeating a benchmark every 3 to 6 months shows progress better than chasing it weekly.
- Murph is long. Partition it (for example 20 rounds of 5 pull-ups, 10 push-ups, 15 squats) and skip the vest until you can finish without it. A published study of Murph measured how demanding it is.
Definitions of the formats: CrossFit glossary.
Questions people ask
What is the Fran workout?
21, 15 and 9 reps of thrusters and pull-ups, for time. Rx loads are a 95 lb barbell for men and 65 lb for women.
What is Murph?
A Hero workout: 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, then another 1 mile run, for time. Rx adds a 20 lb vest for men and 15 lb for women.
Why are CrossFit workouts named after girls?
The first benchmarks published in 2003 were given women’s names (Angie, Barbara, Chelsea, Diane, Elizabeth, Fran), followed by Grace and Helen.
Sources
Last reviewed October 29, 2026. Gyms change schedules, prices and owners; confirm with the gym before you go.