CrossFit Republic – CrossFit

Daily Strength, Conditioning, and Endurance W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)

“Cindy”

As Many Rounds and Reps as Possible in 20 Minutes of…

5 Pull Ups

10 Push Ups

15 Air Squats

Murph Prep Note

This workout is a staple for Murph preparation .

It builds the ability to cycle:

Pulling

Pushing

Squatting

Over an extended period without external load (or with a vest if appropriate). The goal is to develop repeatable sets and sustainable pacing , which is exactly what Murph demands.

Intended Stimulus

This is a bodyweight benchmark built around repeatable, sustainable movement .

Nothing is heavy, but everything accumulates:

Pull-ups fatigue the upper body

Push-ups challenge pressing endurance

Squats keep the heart rate elevated

The goal is to move continuously for 20 minutes without hitting failure .

Time Domain Breakdown

Pull Ups (5): :15 – :30

Push Ups (10): :20 – :40

Air Squats (15): :20 – :40

Round Expectation

Per round: 1:00 – 2:00

Target ranges:

Beginner: 8–12 rounds

Intermediate: 12–18 rounds

Advanced: 18–25+ rounds

If your rounds are taking over 2 minutes early, adjust your movement strategy.

Movement Notes

Pull Ups

Break early if needed

Stay efficient

Avoid hitting failure

Push Ups

Maintain a straight body line

Controlled sets

Avoid large sets that lead to burnout

Air Squats

Full depth

Stay upright

Keep these moving to maintain pace

Pacing Strategy

First 5 minutes should feel controlled

Settle into a repeatable rhythm

Keep transitions tight

Consistency over time will outperform aggressive early pacing.

Final Thoughts

If you hit failure early on pull-ups or push-ups, the rest of the workout slows down so make sure to break things up intelligently and early if you’re starting to feel the lactic acid build up in the muscles.

Step 1:

3 Seated Barbell or Ring Pull Ups, 5 Banded Lat Pull Downs with PVC

6 Knee Push Ups or Box/Barbell Elevated Push Ups

9 Air Squats

Step 2:

3 Banded Pull Ups (Slipped Band or Banded Across)

6 Knee or Regular Push Ups

9 Air Squats

Step 3:

4 Pull Ups

8 Push Ups

12 Air Squats

Step 5: Weight Vest (20/14 as per Murph Standards)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats