Are you ready to test your limits and see what you are truly capable of? CrossFit is known for its intense and varied workouts, and some are designed to push even the most seasoned athletes. These are the workouts that build mental toughness and a strong sense of community. At Adamas CrossFit in Jasper, Texas, we believe that taking on these kinds of CrossFit challenges helps you grow stronger, both in body and mind. It’s about showing up, pushing yourself, and celebrating every single rep.
| Key Takeaways | Details |
| Why Try Challenges? | They build mental and physical toughness, measure progress, and create a sense of accomplishment. |
| Scalability | All workouts can be modified to suit your current fitness level, making them accessible to everyone. |
| Importance of Coaching | Our certified coaches help you with form, strategy, and staying safe through every workout. |
| Community Support | The community at Adamas CrossFit provides the encouragement and accountability needed to get through tough workouts. |
The Value of CrossFit Challenges
These challenges, often called “benchmark” or “hero” workouts, are not just about lifting heavy or moving fast. They are a test of your fitness across different areas. They allow you to measure your progress over time. For example, doing a workout like “Fran” today and then trying it again a year from now lets you see exactly how much you’ve improved.
Here are 15 of the most famous and difficult CrossFit challenges to try.
Murph
- For Time:
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- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
- The Challenge: This workout honors Navy Lieutenant Michael P. Murphy. While the order is set, you can break up the pull-ups, push-ups, and squats however you want to manage the volume. For an extra test, try adding a weighted vest.
Fran
- For Time: 21-15-9 reps of:
- Thrusters (95/65lb)
- Pull-ups
- The Challenge: Known for its short but intense nature, “Fran” is a sprint that will leave your lungs burning and your muscles shaking. The goal is to finish as fast as you can.
Cindy
- 20-minute AMRAP (As Many Rounds As Possible) of:
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- 5 pull-ups
- 10 push-ups
- 15 air squats
- The Challenge: This workout seems simple at first, but keeping a steady pace for 20 minutes becomes a true test of endurance and consistency.
Fight Gone Bad
- 3 rounds for reps:
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- 1 minute of wall balls
- 1 minute of sumo deadlift high pulls
- 1 minute of box jumps
- 1 minute of push presses
- 1 minute of rowing (for calories)
- The Challenge: You get a 1-minute rest between rounds. It mimics a boxing match, where you work hard and then rest. Your score is the total number of reps you complete.
Grace
- For Time:
-
- 30 clean and jerks (135/95lb)
- The Challenge: A heavy and quick workout that pushes your Olympic lifting skills. The goal is to move the barbell from the ground to overhead as fast as you can.
Karen
- For Time:
-
- 150 wall balls (20/14lb)
- The Challenge: This is a single-movement workout that is all about mental toughness. Your legs and lungs will burn, and you’ll need a good strategy to keep moving.
Filthy Fifty
- For Time: 50 reps of each of the following:
- Box jumps
- Jumping pull-ups
- Kettlebell swings
- Walking lunges
- Knees-to-elbows
- Push presses
- Back extensions
- Wall balls
- Burpees
- Double-unders
- The Challenge: As the name suggests, this is one of the longer CrossFit challenges. It’s a full-body test that will push your will.
Death by Burpees
- For Time:
-
- Start with 1 burpee in minute 1, add 1 more every minute until you can no longer keep up.
- The Challenge: This workout tests your mental and physical limits. It’s a game of pacing and pushing your body just a little further each minute.
The 12 Days of Christmas
- For Time:
-
- Perform movements in the format of the song: 1, then 2+1, 3+2+1, and so on, all the way to 12.
- The Challenge: This is a long and fun workout that builds in intensity. It is a great test of both stamina and memory.
Tabata Something Else
- 32 Intervals of 20 seconds work/10 seconds rest of:
-
- Pull-ups
- Push-ups
- Sit-ups
- Air squats
- The Challenge: Each movement is done for 8 rounds. There is no rest between the movements, making this a tough interval workout.
Annie
- For Time: 50-40-30-20-10 reps of:
- Double-unders
- Sit-ups
- The Challenge: A classic workout with a descending rep scheme. It is a great test of your double-under skills and core strength.
The Bear Complex
- 5 rounds for reps:
-
- 7 sets of: power clean, front squat, push press, back squat, push press.
- The Challenge: This is a strength workout where you cannot put the bar down during the 7-set complex. It requires strength, skill, and grit.
Linda (“3 Bars of Death”)
- For Time: 10-9-8…1 reps of:
- Deadlift (1.5x bodyweight)
- Bench press (bodyweight)
- Clean (0.75x bodyweight)
- The Challenge: This workout uses three separate barbells. It is a true test of overall strength across three major lifts.
Nancy
- 5 rounds for time of:
-
- 400m run
- 15 overhead squats (95/65lb)
- The Challenge: A lighter but fast workout that combines running with a technical barbell movement.
Barbara
- 5 rounds, each for time, of:
-
- 20 pull-ups
- 30 push-ups
- 40 sit-ups
- 50 air squats
- The Challenge: You get a 3-minute rest between each round. These CrossFit challenges are a real test of endurance, as you must stay consistent through all five rounds.
Pushing Your Boundaries
Whether you’re new to CrossFit or a seasoned athlete, these CrossFit challenges can be a great addition to your routine. They push you past what you thought was possible. They also give you a way to track your progress and see how much stronger you have become.
At Adamas CrossFit, our coaches are here to guide you. With our 1-on-1 Personal Coaching, we can create a plan to help you get through these workouts and reach all your goals. If you’re looking for a supportive and encouraging community in Jasper, Texas, we have just what you need.
Want to learn more about our programs and how we can help you with your fitness goals? Contact Adamas CrossFit to schedule a free “No Sweat” Consultation. We can discuss your goals and show you our facility. You’ll get to see how we help people reach their goals every day.
FAQs
What is a “benchmark” workout?
A benchmark workout is a specific workout that is used to measure an athlete’s fitness over time. You do the workout, record your time or score, and then repeat it months or years later to see your improvement.
What is a “Hero” workout?
A Hero WOD is a workout created to honor a fallen soldier, police officer, or firefighter. These workouts are usually long and very difficult to match the sacrifice of the person they honor. Murph is a great example of a Hero WOD.
How do I know what weight to use?
If a workout lists a weight, that is the prescribed (Rx) weight. If you are not ready for that weight, our coaches can help you find a weight that is right for you. The goal is to move well and stay safe, not to lift the most weight.
Should I go to failure?
It is usually not a good idea to go to complete failure during CrossFit challenges, as it can be unsafe and can make you too tired to continue. Our coaches can help you learn how to pace yourself.
How do I get started with CrossFit?
The best way to get started is to schedule a free “No Sweat” Consultation. We can discuss your goals and show you our facility. You’ll get to see how we help people reach their goals every day.
