CrossFit Republic – CrossFit

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats
Score is total reps or rounds and reps completed. One full round is 600 Reps

This workout is a benchmark workout that we’ll be using to build volume, pacing, and mental toughness for “Murph.” The progressive rep scheme simulates the endurance required for pull-ups, push-ups, and air squats in a high-volume format. It also encourages athletes to practice managing fatigue and maintaining quality reps under increasing demand.

Break early and often. Avoid going to failure on push-ups or pull-ups to sustain quality.

Aim for steady, repeatable sets (e.g., sets of 2-5 pull-ups, 5-10 push-ups).

Use air squats as active recovery—focus on smooth, consistent reps.

Pull-Ups: Chin over bar, full extension at the bottom.

Scale options:

Jumping pull-ups

Ring rows

Banded pull-ups

Push-Ups: Chest touches the floor, elbows lock out at the top.

Scale options:

Knee push-ups

Elevated push-ups (on a box or bar)

Air Squats: Full depth (hips below knees) with full extension at the top.

Scale options:

Reduce depth to a target if mobility is limited.

Set Small Goals: Focus on completing one movement or rep set at a time.

Focus on Recovery: Use controlled breathing during air squats to lower heart rate.

Stay Positive: Embrace the discomfort and remind yourself it’s preparation for Memorial Day.

Cindy XXX Scaling or Beginner Option (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

5 Ring Rows or Seated Strict Pull Up using a Barbell

10 Box or Knee Push-Ups

15 Air Squats

10 Ring Rows or Seated Strict Pull Up using a Barbell

20 Box or Knee Push-Ups

30 Air Squats

15 Ring Rows or Seated Strict Pull Up using a Barbell

30 Box or Knee Push Ups

45 Air Squats

20 Ring Rows or Seated Strict Pull Up using a Barbell

40 Box or Knee Push Ups

60 Air Squats

25 Ring Rows or Seated Strict Pull Up using a Barbell

50 Box or Knee Push Ups

75 Air Squats

Beginner and scaled athletes may consider giving themselves a target for their butt to reach on the air squat for both depth and maintain balance as they challenge their range of motion.