Benchmark Girl: Mary

MARYAMRAP · 20:00 · Bodyweight

Complete as many rounds and reps as possible in 20 minutes of:
5 handstand push-ups
10 pistols (alternating legs)
15 pull-ups

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Men: Bodyweight

Women: Bodyweight

Men: No official scaled version published on CrossFit.com. Reduce reps or use an easier variation of each movement.

Women: No official scaled version published on CrossFit.com. Reduce reps or use an easier variation of each movement.

Score is total rounds plus reps. Head touches floor and arms lock out on HSPU; hip crease below knee on each single-leg pistol.

Before: 4 sets × 5 Strict Handstand Push-Ups or Pike Push-Ups + 3 sets × 5 Weighted Pull-Ups.

Pacing: Controlled eccentrics on HSPU and pistols. Prioritize full range of motion over round count.

After: 3 sets × 10 Dumbbell Shoulder Press.

Nutrition: Surplus (+350 kcal).

Before: Wrist prep, ankle mobility, pistol practice to a box, kip swings.

Pacing: Split HSPU early (3+2) to stay off failure. Alternate pistol legs smoothly.

After: Shoulder and hip mobility.

Nutrition: Maintenance calories.

Before: 5 min easy bike + shoulder bands.

Pacing: Stay well short of failure on HSPU and pull-ups to protect shoulders in a deficit.

After: 10 min easy walk.

Nutrition: Deficit (-350 kcal).

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/benchmark/mary; CrossFit Journal, 2004 ("The New Girls")