These Push ups WODs are designed to build your upper body strength and bodyweight endurance.
Simple but highly effective, the Push Up will help you destroy your weaknesses.
Push Ups WODs – 1
- 5 rounds
- 5 burpees
- 20 squats
- 5 burpees
- 10 push ups
- 5 burpees
- 20 lunges
- 5 burpees
- 10 v-ups
Push Ups WODs 2 – Murph
For Time
- 1 mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 mile Run
All with a Weight Vest (20/14 lb)
How do you perform the “Murph” workout?
Start and end the workout with a mile Run. Partition the Pull-Ups, Push-Ups, and Squats as needed. Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.
How do you score the “Murph” workout?
Score is the time it takes to complete all the movements, including both runs.
What is a good score for the “Murph” workout?
– Beginner: 63-71 minutes
– Intermediate: 47-58 minutes
– Advanced: 36-41 minutes
– Elite: <35 minutes
What are the tips and strategy to use for the “Murph” workout?
If you choose to partition the reps (which is the original intent of the workout) partition them as follows: 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
In the CrossFit community, this is known as performing 20 rounds of “Cindy.” It’s the most efficient way to partition such a high volume of reps.
What is the intended stimulus for the “Murph” workout?
While this WOD is an endurance-type workout, it should be performed in approximately an hour or less.
If, for example, it takes you 90+ minutes to complete, you’ve altered the stimulus and lost the requisite intensity – meaning you should consider scaling.
How do you scale the “Murph” workout?
Beginner
“Half Murph”
- 1/2 mile Run
- 50 Pull-Ups
- 100 Push-Ups
- 150 Air Squats
- 1/2 mile Run
- (no Weight Vest)
Intermediate (A)
Perform full “Murph” without a weight vest
Intermediate (B)
Perform “Half Murph” with a weight vest (20/14 lb)
Dumbbell Only
For time:
- 1 mile Run
- 100 Dumbbell Bent Over Rows
- 200 Push-ups
- 300 Air Squats
- 1 mile Run
No Equipment
For time:
- 1 mile Run
- 200 Push-Ups
- 300 Air Squats
- 400 Sit-Ups
- 1 mile Run
No room to run?
Substitute the 1 mile run with 500 Jumping Jacks, the 800m run with 250 Jumping Jacks.
Push Ups WODs 3 – Cindy
AMRAP in 20 minutes
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
How do you perform the “Cindy” workout?
On a 20-minute clock, perform as many rounds and reps as possible (AMRAP) of the work in the order written. 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.
How do you score the “Cindy” workout?
Score is the total number of rounds and reps completed before the 20-minute clock stops.
What is a good score for the “Cindy” workout?
– Beginner: 11-12 rounds
– Intermediate: 13-17 rounds
– Advanced: 19-22 rounds
– Elite: 24+ rounds
What are the tips and strategy to use for the “Cindy” workout?
Since this WOD is 20 minutes, you’ll need to be at a steady pace throughout most of the workout – a fast pace out of the gate will hurt your score.
Figure out how long it takes you to comfortably do a single round, then try to hold that pace the entire time. What was comfortable at the beginning will get very uncomfortable about half way through.
During the air squats, relax your upper body and hands as much as possible. Use those 15 reps as recovery. But when you see that you have 3 minutes left, put your foot on the gas pedal and go!
What is the intended stimulus of the “Cindy” workout?
By the end of this WOD, you should be wondering what happened to your arms. This lengthy workout is a grind, so stay around 80-85% of your max pace.
The only rest you should take is during the 15 air squats. Put your head down and do work for 20 minutes.
How do you scale the “Cindy” workout?
If Rx pull-ups or Rx push-ups aren’t something you can do yet, choose a challenging scale that still allows you to reach full range of motion.
Pull-ups where the chin never actually makes it over the bar or push-ups where the chest never touches the ground will not help you get any closer to an Rx pull-up or push-up. Full range of motion movement is better.
Beginner
- 5 Ring Rows
- 10 Incline Box/Bench Push-Ups
- 15 Air Squats
Push Ups WODs 4 – The Chief
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
- 3 Power Cleans (135/95 lbs)
- 6 Push-Ups
- 9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.
Score
– Official scoring: After each 3-minute cycle, start over. Record the score (rounds+reps) individually for each of the five AMRAPs.*
– Common scoring: After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.
Good Scores for “The Chief” (common method)
– Beginner: 11-15 rounds
– Intermediate: 16-21 rounds
– Advanced: 22-27 rounds
– Elite: 28+ rounds
*For the ‘official’ scoring method, @beyondthewhiteboard shared how they calculate and compare scores by converting each round’s score to a fraction.
For example: 1 round = (3/3 PC’s + 6/6 PU’s + 9/9 Squats)/3. If you got 2 rounds on the first cycle, but on cycle 2 you only got through 1 round + (3/3 PC’s + 6/6 PU’s + 4/9 Squats)/3, you did 1.815 rounds for the second cycle.
Total score would be sum of the scores from each AMRAP.
Tips and Strategy
Go fast and hard in round 1 (around 85-90% of your max speed) and note your total rounds/reps. Commit to getting the same score in rounds 2-5 as you do in round 1. Go unbroken on the Power Cleans. Take big breaths during the Rest period to slow your heart rate down.
If you can, have someone keep your score. There are a lot of rounds and reps and clocks to mind in this workout–having someone keep track of the score/clock allows you to focus on the workout.
Intended Stimulus
“The Chief” is meant to feel really uncomfortable.
Almost anytime there is built-in rest in a workout Interval style, it means that the “working portion” is meant to be done fast.
And since the rounds in this benchmark WOD are only 3 minutes long, you’ve got to go hard and ideally unbroken. At the end of this workout, everything in your body should be burning–“The Chief” hits the lower body, upper body, core, and lungs.
Scaling Options
“The Chief” is meant to be performed fast. This WOD has built-in rest so athletes can push hard during the work phase.
The load should feel moderate. Scale the load, the volume, or the skill level (see: Push-Up Scaling) so you can perform unbroken sets throughout the workout.
Beginner
Five 3-Minute AMRAPs in 19 minutes
- 3 Power Cleans (75/55 lb)
- 6 Incline Push-Ups
- 9 Air Squats
Rest 1 minute. Repeat 5 times.
WOD 5 – Zachary Tellier
For Time
- 10 Burpees
- 10 Burpees
- 25 Push-Ups
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 100 Sit-Ups
- 10 Burpees
- 25 Push-Ups
- 50 Lunges
- 100 Sit-Ups
- 150 Air Squats
With a running clock, complete the prescribed work as fast as possible (“For Time”).
Score is the time on the clock when the last round of Air Squats is completed.
How do you perform the “Zachary Tellier” workout?
With a running clock, as fast as possible complete the prescribed work in the order written, starting each new segment with 10 burpees.
How do you score the “Zachary Tellier” workout?
Score is the time it takes you to complete all the repetitions—650 reps in total.
What are the tips and strategy to use for the “Zachary Tellier” workout?
Keep a steady pace–a good strategy for any WOD over 20 minutes long. And if there’s a movement that you’re particularly proficient at, go faster during that movement.
Remember: Hero WODs like this are designed to honour fallen men and women, so work hard.
What is the intended stimulus for the “Zachary Tellier” workout?
This chipper-style WOD is long and steady. Since there’s quite a bit of variety in the movements (Burpees, Push-Ups, Lunges, Sit-Ups, and Air Squats) you should move constantly and take very little rest.
If you find yourself needing to rest more than a few seconds at a time, reduce the volume of repetitions and/or scale the movement.
How do you score the “Zachary Tellier” workout?
This is a lengthy, bodyweight workout designed to take approximately 30 minutes or less. Scale the volume and/or the required skill level so you can move continuously.
Long rest breaks will reduce the intended intensity of this Hero WOD.
Beginner A
- 10 Burpees
- 10 Burpees
- 15 Push-Ups
- 10 Burpees
- 15 Push-Ups
- 20 Lunges
- 10 Burpees
- 15 Push-Ups
- 20 Lunges
- 25 Sit-Ups
- 10 Burpees
- 15 Push-Ups
- 20 Lunges
- 25 Sit-Ups
- 30 Air Squats
Beginner B
- 10 Burpees
- 10 Burpees
- 15 Incline Box/Bench Push-Ups
- 10 Burpees
- 15 Incline Box/Bench Push-Ups
- 20 Lunges
- 10 Burpees
- 15 Incline Box/Bench Push-Ups
- 20 Lunges
- 25 Anchored Sit-Ups
- 10 Burpees
- 15 Incline Box/Bench Push-Ups
- 20 Lunges
- 25 Anchored Sit-Ups
- 30 Air Squats
Push Ups WODs 6 – Bert
For Time
- 50 Burpees
- 400 metre Run
- 100 Push-Ups
- 400 metre Run
- 150 Walking Lunges
- 400 metre Run
- 200 Air Squats
- 400 metre Run
- 150 Walking Lunges
- 400 metre Run
- 100 Push-Ups
- 400 metre Run
- 50 Burpees
With a running clock, perform the prescribed work in the order written as fast as possible (“For Time”).
Score is the time on the clock when the last rep of Burpees is completed.
Push Ups WODs Tips and Strategy
Go for a steady pace of around 75-80% of your max speed during this long, bodyweight chipper WOD.
The Push-Ups will likely prove to be the crux of this workout, so break the reps up early—big sets of Push-Ups will burn you out.
Pick up the pace during the last 50 Burpees of “Bert”—you’re almost at the finish line at that point.
Push Ups WODs Intended Stimulus
This Hero WOD (like many Hero WODs) should feel long and grueling. Due to the big sets of movements (200 Air Squats in a row, 100 Push-Ups in a row, etc.) you’ll feel plenty of muscle fatigue.
Everything should hurt during this workout: your upper body, lower body, core and lungs are all put to the test.
This WOD isn’t about going fast, but rather steadily chipping away at the movements. If you find you need to rest for more than 10 seconds at a time, then you’re either going too fast, or you need to scale the volume.
Intermediate athletes should finish in 50-70 minutes.
Push Ups WODs Scaling Options
Most of the exercises in “Bert” are approachable by all skill levels, however the volume of the movements is high.
Reduce the volume as needed so you can move smoothly and steadily throughout the WOD and finish.
Push Ups WODs Intermediate
For time:
- 40 Burpees
- 400-m Run
- 80 Push-Ups
- 400-m Run
- 120 Walking Lunges
- 400-m Run
- 160 Air Squats
- 400-m Run
- 120 Walking Lunges
- 400-m Run
- 80 Push-Ups
- 400-m Run
- 40 Burpees
Beginner
For time:
- 20 Burpees
- 200-m Run
- 30 Knee Push-Ups
- 200-m Run
- 40 Walking Lunges
- 200-m Run
- 50 Air Squats
- 200-m Run
- 40 Walking Lunges
- 200-m Run
- 30 knee Push-Ups
- 200-m Run
- 20 Burpees
Push Ups WODs 7 – Barbara
5 Rounds For Time
- 20 Pull-Ups
- 30 Push-Ups
- 40 Sit-Ups
- 50 Air Squats
3 minutes Rest
Complete 5 rounds of the repetitions in the order written. After each set of 50 Air Squats, you must take a 3-minute Rest. Time each round for reference and pacing purposes.
Score is total time to complete all 5 rounds, including the prescribed rest. (Note: Do not include the last 3-minute Rest period after Round 5 in your overall score.)
Good Times for “Barbara” (estimate)
– Beginner: 50+ minutes
– Intermediate: 40-49 minutes
– Advanced: 30-39 minutes
– Elite: <29 minutes
Push Ups WODs Tips and Strategy
Go fast and as unbroken as possible. If you need to break the reps into sets, do a “descending” / “cascading” rep scheme so the volume decreases as you go through the sets. For example, during the sets of Push-Ups: 12, 8, 6, 4.
Push Ups WODs Intended Stimulus
When athletes see that there is built-in Rest in “Barbara,” they mistakenly believe that this workout will be easier than others; but in fact, “Barbara” is harder, because you can (and should) go uncomfortably fast during the “working” portion of the WOD.
You should feel your arms, legs, and lungs burn deeply every time you enter a 3-minute Rest period, which should fly by, making you question whether or not your clock is working properly.
Push Ups WODs Scaling Options
“Barbara” is meant to be done fast and relatively unbroken. This WOD is a true interval-style workout with built-in rest, which allows you to go hard during the “working” portion and recover during the 3 Minute Rest period.
To maintain the integrity of Barbara, scale the volume and/or the skill level (see: Push-Up Scaling | Pull-Up Scaling) so you can speed through the movements.
Push Ups WODs Intermediate
5 Rounds for Time
- 10 Pull-Ups
- 20 Push-Ups
- 30 Sit-Ups
- 40 Air Squats
3 minutes Rest
Push Ups WODs Beginner
5 Rounds for Time
- 10 Ring Rows
- 15 Bench/Incline Push-Ups
- 20 Anchored Sit-Ups
- 25 Air Squats
3 minutes Rest
Push Ups WODs 8 – Angie
For Time
- 100 Pull-Ups
- 100 Push-Ups
- 100 Sit-Ups
- 100 Air Squats
Complete all reps of each exercise in the order written before moving to the next.
Score is the time it takes to complete all 400 repetitions.
Good Times for “Angie”
– Beginner: 26-35 minutes
– Intermediate: 21-25 minutes
– Advanced: 15-20 minutes
– Elite: <14 minutes
Push Ups WODs Tips and Strategy
Break the pull-up and push-up reps into small sets to avoid burnout. A big set of pull-ups right out of the gate will hurt your score more than help it.
When you get to the squats, go hard and go fast–your lower body hasn’t been worked up until now, so it’s time to fly.
Push Ups WODs Intended Stimulus
“Angie” should feel really difficult during the push-ups and the pull-ups (your upper body should be totally fatigued), and then fast and fun during the sit-ups and air squats.
Unlike many CrossFit-style workouts, “Angie” actually gets easier as the time ticks on.
Scale the volume so you can finish in under 30 minutes; but don’t scale the feeling where you’re questioning “how many pull-ups do I have left?” out of this workout.
Push Ups WODs Scaling Options
“Angie” is all about muscular fatigue. If needed, scale the volume; but not so much to where you never feel the exhausting sensation of muscle overload.
If Rx pull-ups and/or push-ups aren’t available to you yet, pick a challenging scale that allows you to complete unbroken sets of 5, at least. (See: Push-Up Scaling | Pull-Up Scaling)
Push Ups WODs Intermediate
For Time
- 50 Pull-Ups
- 50 Push-Ups
- 50 Sit-Ups
- 50 Air Squats
Beginner
2 Rounds For Time
- 30 Ring Rows
- 30 Incline/Bench Push-Ups
- 30 Anchored Sit-Ups
- 30 Air Squats
WOD 9 – Chelsea
EMOM for 30 minutes
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
Every minute on the minute (“EMOM“) for 30 minutes, perform 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. If there is any time left in each minute, rest until the next minute starts.
Score is the number of rounds finished in 30 minutes, with the best possible score being 30 rounds. For the rounds to count, they must be performed every minute on the minute.
If you fall behind the clock, keep going and get as many rounds as possible (AMRAP-style) in the remaining time.
Bear in mind, though, that your “Chelsea” score will only count the number of rounds you completed as an EMOM.
Good Scores for “Chelsea”
“Chelsea” is an EMOM type of WOD, which means the goal is to just finish the prescribed work in under a minute for 30 minutes straight. Intermediate and advanced athletes should be able to finish all 30 rounds as prescribed.
Push Ups WODs Tips and Strategy
This workout is all about balance: You’ve got to find the perfect pace where you can get all of the work done in under 1 minute without ever “redlining”–going so hard that you hit a wall you can’t come back from.
Go slow in the first round and aim to have the same amount of rest each subsequent round (for example 10 or 20 seconds of rest) for the entire workout.
Push Ups WODs Intended Stimulus
“Chelsea” is meant to feel both mentally and physically exhausting. You’re up against the ticking clock for 30 minutes. If you scale “Chelsea,” make sure you scale it to where you “work” for approximately 40-50 out of the 60 seconds for each minute; the best part of this workout is the (brutal) fact that you barely make the interval happen in the 1-minute cap.
Push Ups WODs Scaling Options
This benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the volume and/or skill level (see: Push-Up Scaling | Pull-Up Scaling) but maintain the same interval structure.
Push Ups WODs Beginner
Every minute on the minute for 20 minutes perform:
- 3 Jumping Pull-Ups
- 6 Incline Push-Ups
- 9 Air Squats
If you fall behind the clock, keep going for 20 minutes and see how many rounds (AMRAP-style) you can complete. Again, your score will only be the number of rounds you completed as an EMOM.
Push Ups WODs Advanced
If you’ve finished “Chelsea” as prescribed in the past, try adding more volume: Add 1 rep to each exercise—i.e., 6 Pull-Ups, 11 Push-Ups, and 16 Air Squats each minute—and see if you can go the full 30 minutes.
Push Ups WODs 10 – McGhee
AMRAP in 30 minutes
- 5 Deadlifts (275/185 lb)
- 13 Push-Ups
- 9 Box Jumps (24/20 in)
Push Ups WODs
Enjoyed these Push Ups WODs? Check out our selection of Jumping Jacks, Strict Press or Sit Ups Workouts.
