Gut Wrenching CrossFit Workouts: Insanely Hard to Extremely Difficult

Are you ready to take the challenge? CrossFit’s eager enthusiasts try the most brutal, gut wrenching CrossFit workouts from mensfitness.com. Can you keep up? Let’s see how much you can take!

FILTHY 50

There are 10 exercises: rep count should be 50, and these must be done as soon as possible.

 Do 50 box jumps with a 24-inch box

1. 50 jumping pullups
2. 50 kettlebell swings
3. 50 walking lunge steps
4. 50 knees to elbows
5. 50 reps of push press with 45 pounds
6. 50 back extensions
7. 50 wallballs using a 20-pound ball
8. 50 burpees (dropping all the way to the floor)
9. 50 double-unders
10. You have only 25 minutes to finish this entire workout. It’ll be better if you just learn how to control your pace and be attentive to the task instead of worrying about the number of reps. If you’re a starter, you can always modify this to suit the kind of training you have. 

FRAN

Exercises for Fran include thrusters and pull-ups. It’s a short routine – 5 minutes but depending on the size of the weights. It’s just three rounds but involves 21 reps in the first round, 15 reps in the second round, and 9 reps for the last one.

People usually get exposed to this routine when they start getting into CrossFit. Men and women struggle to complete the pull-ups for this one.

MURPH

This was named after Navy Lt. Michael Murphy who was killed during his service in Afghanistan. This one proves it’s getting challenging. This is the order:

• Run one mile.
• Do 100 pull-ups.
• Add another 200 pushups.
• Push for 300 more squats.
• Run one mile.

Oh, just a note: experienced athletes/CrossFitters do this with a weighted vest. Your time should be 40-45 minutes.

Again, the trick here is to pace yourself well. Nathan Forster says that last mile is really a tough one. “You want to sprint to the finish but for most people, they’re pretty gassed at that point,” he says. He is the owner and trainer of Reebok CrossFit 5th Ave in New York.

THE SEVEN

It’s the number again. Seven rounds and composed of the following exercises:

• 7 handstand pushups
• 7 135-pound thrusters
• 7 knee-to-elbows
• 7 245-pound deadlifts
• 7 burpees
• 7 kettlebell swings
• 7 pull-ups

Forster explains, “The thrusts are the most difficult part for me, but a lot of people can’t even do a handstand push-up, so that could be the hardest part for some people.” Forster says. The minimum time would be within 20 minutes. However, you can shoot for a maximum of 35-40 minutes.

THE RYAN

This one’s also named after CrossFit enthusiast Ryan Hummert. He was a Missouri firefighter. While responding to a call, he was killed by sniper fire.

The Ryan has five rounds, and each one includes 7 muscle-ups then 21 burpees. Time should be under 25 minutes.

Not a lot of people can perform a muscle-up. If you’re interested in the exercise, get a good coach who can do muscle-ups well. Note: Muscle-ups are kind of like a rite of passage for CrossFit enthusiasts so it’s a big deal when you can perform this well. It shows you are committed to your CrossFit training. 

KING KONG

This exercise is extremely difficult. If you can’t lift a lot of weight, you better train more buddy before trying this one.

You got three rounds of these:

• 1 dead lift 455 pounds
• 2 muscle-ups
• 3 squat cleans at 250 pounds
• 4 handstand pushups

Good luck! You have five minutes but if you can perform a deadlift first, then you’re a beast.

The greatest challenge for this workout would either be the squat cleans or the dead lift. Forster says, “Some other guys agree with me, but the deadlift gets a lot of people too. Most people just can’t deadlift 455 pounds.”

If you’ve been participating in lifting and heavy body-building activities, you must have an idea about the importance of strengthening your grip when you handle weights. If this is the case, let me introduce you to Liquid Grip. When you use our liquid hand chalk, this gives you a better feel and it facilitates better handling.   

If you’re interested in CrossFit, you can try this video from Quick10Workouts for Beginners

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