CrossFit is known for their intense challenging workouts. Below are 3 of the best all around workouts for a great full body cardio and strength workout. You’ll do burpees, lunges, and run a ton.
1. Bert
This intense workout is named after the U.S. Marine Cpl. Albert Gettings. This workout is popular and performed quarterly with Marines to honor Bert. The Bert follows a pyramid format of increasing reps by 50 after each 400 meter run. After completing this workout, you will have completed 1,000 reps and 1.5 miles. The workout is
- 50 burpees
- 400m run
- 100 push-ups
- 400m run
- 150 walking lunges
- 400m run
- 200 squats
- 400m run
- 150 walking lunges
- 400m run
- 100 push-ups
- 400m run
- 50 burpees
2. Murph
The Murph workout was originally named Body Armor by Navy Lieutenant Michael Murphy. The name was replaced by Murph, in honor of Murphy who was killed in Afghanistan in 2005. This workout includes the 3 main exercises in CrossFit pull-ups, push-ups, and squats along with a 2 mile run. The workout is:
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
3. Angie
The workout Angie is the only workout on our list not named in honor of a person. Angie was one of the first girl named CrossFit workout of the day. This workout consists of 4 bodyweight strength exercises that are completed for 100 reps each. The workout is:
- 100 Pull-Ups
- 100 Push-Ups
- 100 Sit-Ups
- 100 Squats
Summary
WOD’s are great for testing fitness level and to add variation to a workout routine. The WOD’s on this list should not be performed on a daily basis to give the muscle rest. To see where you stack up on the times for the WOD’s check out Wodwell. Wodwell also does a great job of modifying the WOD’s to your fitness level.
