3 Hardest CrossFit Workouts
Test Your Limits!
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:
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
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.
#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
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.
#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.
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.
Related: 3 Proven Benefits of CrossFit Workouts
Do you think we’ve missed some really difficult CrossFit workouts? Share your thoughts with us on Instagram!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
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:
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
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.
#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
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.
#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.
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.
Related: 3 Proven Benefits of CrossFit Workouts
Do you think we’ve missed some really difficult CrossFit workouts? Share your thoughts with us on Instagram!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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:
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
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.
#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
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.
#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.
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.
Related: 3 Proven Benefits of CrossFit Workouts
Do you think we’ve missed some really difficult CrossFit workouts? Share your thoughts with us on Instagram!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
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:
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
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.
#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
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.
#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.
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.
Related: 3 Proven Benefits of CrossFit Workouts
Do you think we’ve missed some really difficult CrossFit workouts? Share your thoughts with us on Instagram!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
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:
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
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.
#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
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.
#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.
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.
Related: 3 Proven Benefits of CrossFit Workouts
Do you think we’ve missed some really difficult CrossFit workouts? Share your thoughts with us on Instagram!
Fun - Honesty - Simplicity - SMASH LIFE- Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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