If you have been doing CrossFit for a while, you have probably noticed that certain workouts come up again from time to time. These are called benchmark workouts. They are an important part of the CrossFit experience and they serve a specific purpose. They allow you to measure your progress.
Fitness is not always a straight line. Some days feel better than others, and sometimes it can be hard to tell whether you are truly getting fitter. Benchmark workouts help give clarity to that question.
What Are Benchmark Workouts?
In CrossFit, benchmark workouts fall into a few categories.
Hero Workouts
These are created in honor of military service members who have died in the line of duty. They are usually longer, tougher workouts that challenge both physical strength and mental resilience.
The “Girls”
These are workouts named after women such as Fran, Diane, Karen, or Helen. These are typically shorter, high-intensity, and designed to test power, speed, and efficiency. They are often described as simple in structure but deceptively difficult.
Memorial or Special Event Workouts
These might be programmed in recognition of a group, a community event, or a meaningful cause. They provide a shared experience and sense of unity.
No matter which type it is, the structure stays the same. These workouts are meant to be repeated over time.
Why Repeating Matters
Repeating benchmark workouts allows you to observe your progress. The key is not just recording your final time or score. The key is recording the details.
For example:
- What weight did you use?
- Did you need scaling or substitutions?
- How did you break up your sets?
- How did the workout feel?
Let us say you did Diane six months ago with:
- 95 pounds on the bar
- Push presses instead of handstand push-ups
- A finish time of 8 minutes and 30 seconds
When the workout comes up again, maybe you now use:
- 135 pounds on the bar
- A handstand push-up progression instead of push presses
Even if your time is slower, your fitness has progressed. You lifted more weight and did a harder skill. That is improvement.
Fitness Progress Is Not Only About Strength
Most people who lift weights outside of CrossFit measure progress with just one question: Did I lift more weight?
CrossFit measures fitness differently:
- Did you complete more work in the same amount of time?
- Did you complete the same amount of work in less time?
- Are your movements more well-rounded and efficient?
Fitter does not always mean stronger or leaner. It means more capable.
Use Notes to Your Advantage
When we program benchmark workouts at the gym, we always encourage members to record their results and the circumstances of the workout. We also provide reminders when we plan to repeat one of these workouts. That helps you compare where you were to where you are now.
Tracking makes progress visible.
When Progress Slows or Goes Backward
It is also possible that when you retest, your results are not better. This can happen for many reasons:
- Stress
- Lack of consistency
- A life transition
- Illness or recovery
This is not failure. This is feedback. It may be a sign that you need to return to consistency or simply need patience while working through a difficult season.
A Tool for Growth
Benchmark workouts are not just another workout. They are a checkpoint. They are a reminder of where you started, where you are, and where you are going.
So the next time a benchmark comes up:
- Log everything
- Reflect on your progress
- Use it as motivation to continue onward
Keep working hard. Keep showing up. Your effort compounds over time, and your fitness journey continues to grow with you.
