3 Hardest CrossFit Workouts

CrossFit is known for their intensity and pushing athletes to the absolute limit of human capability. Amongst all of the truly challenging workouts, here are three of the toughest:

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3 of the Toughest CrossFit Workouts

#1 – Murph

Named after Lieutenant Michael P. Murphy, a Navy SEAL killed in action, Murph consists of:

• 1-mile run
• 100 pull-ups
• 200 push-ups
• 300 air-squats
• Another 1-mile run
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Athletes can choose to partition the pull-ups, push-ups, and squats in any order they wish, but the runs are done at the beginning and end. Murph challenges both physical endurance and mental resilience.

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#2 – Fran

A classic benchmark workout that tests muscular endurance and cardiovascular capacity, Fran consists of:

• 21 thrusters (a front squat into a push press using a barbell)
• 21 pull-ups
• 15 thrusters
• 15 pull-ups
• 9 thrusters
• 9 pull-ups

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The goal is to complete the workout as fast as possible, with elite athletes finishing in under three minutes. The combination of high-repetition, high-intensity movements make Fran a gruelling test of fitness.

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#3 – The Seven

A demanding workout that challenges both strength and stamina, The Seven consists of:

• 7 handstand push-ups
• 7 thrusters
• 7 knee-to-elbows
• 7 deadlifts
• 7 burpees
• 7 kettlebell swings
• 7 pull-ups

Doesn’t seem too bad, right? Don’t be fooled – you have to complete a full 7 rounds of this workout! With 49 reps of each exercise per round (343 reps total), completing The Seven requires not only physical prowess but also ironclad mental fortitude to push through the cumulative fatigue.

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Final Thoughts

These workouts are notorious among CrossFit enthusiasts for their ability to push individuals to their limits and are often used as benchmarks to track progress and fitness levels over time.

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Related: 3 Proven Benefits of CrossFit Workouts

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Do you think we’ve missed some really difficult CrossFit workouts? Share your thoughts with us on Instagram!

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