Mary CrossFit Workout in 2024 (My Best Tips & Tricks)

The Mary CrossFit Workout is a gem in the fitness community, known for testing and improving an athlete’s strength, endurance, and balance. It’s part of the renowned group of workouts known as “The Girls” in CrossFit, designed to gauge your fitness progress over time. I love how CrossFit combines various elements of fitness in high-intensity workouts, and Mary is a perfect example of this holistic approach.

all you need to know about mary crossfit benchmark workout in one infographic

I’m personally excited about Mary because it’s a 20-minute AMRAP— as many rounds as possible— that truly pushes my limits every single time. The workout consists of a trio of exercises: 5 handstand push-ups (HSPU), 10 pistols (single-legged squats), and 15 pull-ups. It’s a full-body workout that never fails to test my gymnastic skills and muscular stamina.

Step-By-Step Workout Structure

I’m thrilled to walk you through the structure of the Mary CrossFit Workout! It’s a pulse-pounding, bodyweight-driven Workout of the Day (WOD) that tests your endurance and strength. Let’s jump into it!

Before I dive into ‘Mary,’ I ensure my muscles are prepped with a dynamic warm-up, which includes:

  • Light cardio (jogging or skipping)
  • Dynamic stretches (arm circles, leg swings)
  • Movement patterns (air squats, push-ups)

‘Mary’ is structured as a 20-minute AMRAP—which means As Many Rounds As Possible. I keep a steady pace to push through the entirety without burning out too soon.

  1. Handstand Push-Ups (HSPU): 5 reps
    • I use a wall for stability and push myself off the ground, maintaining a tight core.
  2. Pistols (Single-Legged Squats): 10 reps (alternating legs)
    • Balancing on one leg, I squat down and back up, keeping my free leg extended.
  3. Pull-Ups: 15 reps
    • With a firm grip on the pull-up bar, I pull my chin over the bar and lower back down with control.
Handstand Push-Ups5
Reps for a Mary CrossFit Workot

Each set of exercises—upper body push, lower body, and upper body pull—targets different muscle groups. This tactic prevents major muscle fatigue and allows for maintaining pace. I aim for smooth transitions and consistent breathing to stay in the groove and smash through each round invigorated and focused!

Boat Interior Design man on pull up bar doing mary crossfit workout to stay fit and healthy
by Pinterest

Equipment For Mary CrossFit Workout

When I gear up for the “Mary” workout, I make sure to have all the necessities to tackle this high-intensity CrossFit challenge!

Essential Equipment:

  • Pull-up Bar: This is a non-negotiable. I need it for those 15 pull-ups every round.
  • Gymnastics Mat: Super important for my handstand push-ups! It ensures I don’t hurt my head if I lose balance.
  • CrossFit Shoes: I always wear shoes that provide stability for squats and agility for quick movement.

Optional Equipment:

  • Wrist Wraps: To give my wrists extra support during handstand push-ups.
  • Knee Sleeves: For added knee protection when performing pistols, or single-legged squats.

Keep in mind, when I’m at the CrossFit Games, the equipment might already be provided, but for regular gym sessions, this checklist keeps me prepared!

Pull-up BarEssential for pull-ups
Gymnastics MatCushioning for handstand push-ups
CrossFit ShoesStability for pistols and dynamic movements
Wrist WrapsOptional wrist support
Knee SleevesOptional knee protection
Equipment you can use for your Mary CrossFit Workout.

I don’t complicate things with too much gear. With just the basics outlined above, I’m ready to dive into “Mary” and give it my all. Let’s do this!

Benefits of Mary CrossFit Workout

The Mary CrossFit Workout is an incredible regime that sharpens my strength and endurance. Each session consists of handstand push-ups, pistols (single-leg squats), and pull-ups, all of which greatly amplify my muscular endurance and power. I particularly love how this workout targets various muscle groups simultaneously, providing a full-body strength experience.

  • Strength: I see significant improvements in my upper-body strength, particularly in my shoulders and arms due to handstand push-ups, and my core stability is constantly put to the test.
  • Endurance: With 20 minutes of high-intensity work, my cardiovascular endurance leaps to new heights. Pushing through round after round, I find my stamina building up at an impressive pace.
  • Fitness: The Mary Workout is comprehensive; it isn’t just about building muscle or increasing my heart rate. It’s about improving my overall fitness, ensuring that I’m getting a balanced workout that hones every aspect of physicality.
  • Balance: Pistols are tricky but an excellent tool for enhancing my balance. They require and develop my proprioception, which benefits my performance in all other athletic endeavors.


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Moreover, I see a boost in mental toughness because this workout challenges me to break past barriers and keep moving forward. Each Mary Workout compounds its benefits, leading to a fitter, more capable me, ready to take on any physical challenge.

Performing The Different Movements

In the Mary CrossFit Workout, each exercise targets specific muscle groups and requires a blend of strength, balance, and endurance. Here’s how I perform each movement to ensure effectiveness and safety.

Handstand Push-Up

For handstand push-ups, I start by kicking up into a handstand against a wall for support. My hands are placed no wider than shoulder-width apart. I lower myself until my head gently touches the ground and then push back up to the starting position. Each rep is challenging but does wonders for my upper body strength, specifically targeting my shoulders and triceps.


The pistol, or one-legged squat, tests my balance and lower body power. I extend one leg forward and squat down with the other, aiming to get my hip below the knee. It’s crucial to maintain an upright chest to keep my balance. By alternating legs, I can evenly build strength and stability in each leg with each rep.


Moving on to pull-ups, I grab the bar with an overhand grip that’s just wider than my shoulders. I engage my core and pull myself up until my chin is over the bar, focusing on using my back muscles rather than relying solely on my arms. I perform this movement smoothly to complete each rep and work on my upper body pulling strength.

Boat Interior Design woman performing handstand push ups for her crossfit workout
by Pinterest

Scaling Options

When I tackle the Mary CrossFit Workout, I know scaling is key to match the workout to my fitness level. Here are some exciting ways I adjust the intensity:

For Handstand Push-Ups, if I’m not quite there yet, I use Pike Push-Ups. To make it more challenging, I elevate my feet!

When it comes to Pistols (single-leg squats), I like to use a pole or a ring for assistance to maintain my balance. As I get stronger, I gradually reduce the support.

And for Pull-Ups, I’ve got a few tricks up my sleeve:

  • Banded Pull-Ups: I place a resistance band on the bar and use it to assist my upward movement. This reduces some of my body weight.
  • Jumping Pull-Ups: I set up a box under the pull-up bar that lets me jump and use momentum to pull myself up.
  • Ring Rows: These are great for building pulling strength. I keep my body straight and pull myself up to the rings, adjusting the feet placement to modify the difficulty.

Remember, the goal is smooth movement throughout the workout. Don’t be afraid to mix and match these options to find what works best for you!

Boat Interior Design woman at crossfit games doing pistols while referee looks
by Pinterest

My Experience With The Mary CrossFit Workout

My initiation into the heart-pumping world of CrossFit featured the notorious Mary workout, a classic Girl WOD that’s as much about endurance as it is about skill. Known among enthusiasts for its punishing tempo, I discovered firsthand just how intense it can be.

As Many Rounds As Possible (AMRAP) in 20 minutes—the notion leaves little room to catch your breath. I started strong, with good form, thinking “I’ve got this!” But that high didn’t last long.

The transition from Cindy CrossFit Workout, a similar bodyweight WOD, to Mary was steep. Instead of regular push-ups and air squats, I grappled with handstand push-ups and pistols (single-legged squats). Despite my initial trepidation, I found the rhythm exhilarating; it pushed me to the edge of my capabilities while a clock mercilessly counted down.

By the end, my muscles were screaming and my lungs were on fire, a testament to the incredible cardiovascular trial posed by the Mary CrossFit workout. It may not include running or rowing, but it demanded everything I had. And as I collapsed on the CrossFit box floor, sweat outlining my frame, a smile etched itself onto my face. Mary, you’re one tough CrossFit benchmark workout, but I’m coming for you again.

Frequently Asked Questions about Mary CrossFit Workout

What is a good Mary score CrossFit?

A good score for the Mary CrossFit workout typically involves completing 15+ rounds. This high-intensity workout combines 5 handstand push-ups, 10 one-legged squats, and 15 pull-ups per round, demanding exceptional strength and endurance.

What is the 5 10 15 CrossFit workout?

The 5 10 15 workout in CrossFit usually refers to a specific pattern of exercises not directly related to the Mary CrossFit workout. However, Mary mirrors this pattern with 5 handstand push-ups, 10 one-legged squats, and 15 pull-ups, challenging athletes in strength and agility.

What is Annie CrossFit workout?

The Annie CrossFit workout is a benchmark “Girl” workout focusing on double-unders and sit-ups. It consists of 50-40-30-20-10 reps for time. Unlike the Mary CrossFit workout, Annie tests your cardiovascular endurance and core strength through a fast-paced routine.

How many CrossFit girl workouts are there?

There are over 21 official “Girl” workouts in CrossFit, including challenging routines like the Mary CrossFit workout. Each workout is designed to test various fitness capacities, from strength to endurance, serving as benchmarks within the CrossFit community.

What is the number 1 rule of CrossFit?

The number 1 rule of CrossFit is to maintain consistency. Whether tackling the Mary CrossFit workout or any other challenging routine, consistent training, proper form, and dedication are key to achieving and surpassing fitness goals in CrossFit.

Who is the number one CrossFit girl?

As of the last update, Tia-Clair Toomey is recognized as the number one CrossFit girl, having won multiple titles at the CrossFit Games. Her remarkable strength, endurance, and skill set her apart in demanding workouts like the Mary CrossFit workout.

Did you like the Mary CrossFit Workout? Check out the Barbara Crossfit Workout and Chelsea Crossfit Workout as well and write a comment.

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