600+ Ready-to-UseCrossFit & Hyrox Workouts
Access the world's most famous benchmark workouts instantly. Hero WODs like Murph and DT, Girl WODs like Fran and Grace, all CrossFit Open workouts, and Hyrox-specific training programs. Just tap and train.
The Most Complete Workout Library
Hundreds of legendary workouts from the CrossFit and Hyrox world, all in one app
47 Hero WODs
Legendary workouts honoring fallen military, law enforcement, and first responders. Murph, DT, Badger, Jackie, Nutts, Michael, and many more with full history and scaling options.
39 Girl WODs
The original CrossFit benchmark workouts that defined the sport. Fran (21-15-9 thrusters/pull-ups), Grace (30 clean & jerks), Isabel (30 snatches), Diane, Elizabeth, Helen, and all the classics.
294 CrossFit Open Workouts
Every CrossFit Open workout from 2022-2024 with all division variations (RX, Scaled, Masters, Teens). Practice with official standards and compare your scores.
Hyrox Training Programs
Race simulations, PFT (Pro Fitness Test), and station-specific drills. Sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls - all timed and tracked.
Famous Workouts You'll Find in EVOX
From benchmark tests to competition prep, train like the pros
Murph - The Ultimate Hero WOD
1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run. With weighted vest for RX. The most famous CrossFit workout, named after Lt. Michael Murphy. Includes partitioned and unpartitioned options.
Fran - The Classic Benchmark
21-15-9 thrusters (95/65 lb) and pull-ups. Sub-3 minutes is elite. The workout that made CrossFit famous. Track your Fran time and watch yourself improve.
Hyrox Station Training
AMRAP circuits, For Time V-shape sequences, and EMOM drills using official Hyrox stations. Prepare for race day with varied, competition-standard workouts.
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Filter by category (Hero, Girl, Open, Hyrox), difficulty, duration, or equipment. Search by name - find Murph, Fran, or any workout instantly.
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Every workout includes multiple scaling options. RX for competitive athletes, Scaled for those building up, and intermediate options in between.
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One tap to start. The correct timer mode is automatically configured. Focus on your workout while EVOX handles the timing.
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Contact us →The Complete Guide to CrossFit Benchmark Workouts: Hero WODs, Girl WODs, Open & More
Benchmark workouts are the measuring stick of functional fitness. From the original Girl WODs that Greg Glassman programmed in the early 2000s to the Hero WODs that honor fallen service members, these standardized workouts let you track progress over months and years. EVOX includes over 600 of these benchmarks, organized by category and ready to execute with a single tap.
The History of CrossFit Benchmark Workouts
CrossFit benchmarks were born from a simple idea: if you cannot measure it, you cannot improve it. In the early days of CrossFit, founder Greg Glassman created the Girl WODs — named after women like hurricanes — as standardized tests that any athlete in any gym could perform and compare scores. Fran, Grace, Helen, Diane, Isabel, and others each tested different fitness qualities using specific rep schemes, weights, and movements. As CrossFit grew, the community created Hero WODs to honor military and first responder personnel who gave their lives in service. Murph, named after Navy Lieutenant Michael Murphy, became the most famous of these. The CrossFit Open, which began in 2011, added a new layer of annual benchmarks that test the entire community simultaneously. Today, these workouts form a shared language among millions of athletes worldwide. Retesting a benchmark after months of training and seeing improvement is one of the most motivating experiences in fitness.
Categories of Benchmark Workouts Explained
Understanding the categories helps you choose the right benchmark for your goals. Girl WODs are the original CrossFit benchmarks — typically short to medium time domain (3-20 minutes), testing specific fitness qualities. They use standard barbell weights and fundamental movements. Hero WODs tend to be longer and more grueling, often featuring high volume, heavier weights, or running components. They are designed to be deeply challenging as a tribute to those they honor. CrossFit Open workouts represent the competitive standard — they are designed to separate athletes across a wide fitness spectrum, often including progressive difficulty or ascending weights. Hyrox workouts combine 1-kilometer running intervals with functional fitness stations like wall balls, sled pushes, burpee broad jumps, and rowing. Each category offers a different training stimulus, and a well-rounded athlete will benchmark across all of them to identify strengths and weaknesses.
How to Choose the Right Benchmark for Your Level
Not every benchmark is appropriate for every athlete, and choosing the right one matters for both safety and meaningful progress tracking. Beginners should start with bodyweight benchmarks like Cindy (AMRAP: pull-ups, push-ups, squats) or simple couplets like running and kettlebell swings. These build foundational movement patterns without heavy loading. Intermediate athletes ready for barbell work can tackle classics like Fran (thrusters and pull-ups), Grace (clean and jerks), or Helen (running, swings, pull-ups) at scaled weights. Advanced athletes should test against RX standards on Girl WODs and attempt Hero WODs that match their strengths. The key is choosing benchmarks you can complete with good form and genuine intensity. A scaled Fran done as a sprint is far more valuable than an RX Fran done in 12 minutes with broken form. EVOX includes scaling options for every workout in the library so you can find the right challenge.
Building a Benchmark Testing Schedule
Random benchmark testing yields random data. A structured approach gives you actionable insight into your fitness progress. A proven strategy is to select five to eight benchmarks that cover different time domains and movement patterns, then retest them on a quarterly cycle. A sample selection might include: Fran for short barbell-gymnastics intensity, Grace for pure barbell cycling speed, Cindy for bodyweight endurance, a heavy Hero WOD like DT for strength-endurance, a running workout like Helen for mixed modality, and a long chipper for mental toughness. Log every attempt with the date, score, conditions, and how you felt. Over four quarters, you build a comprehensive picture of your fitness trajectory. EVOX stores all your workout history automatically, making it easy to pull up past scores and compare performance. The athletes who make the fastest progress are the ones who measure systematically rather than chasing random workouts every day.
Access 600+ Legendary Workouts Today
Download EVOX and get instant access to the world's most famous benchmark workouts. From Murph to Fran, from Open workouts to Hyrox simulations - all free.