Mary workout

Mary Crossfit Workout

Overview of the Mary Workout

Mary is a classic CrossFit workout named after Mary Conover, a gymnast and CrossFit athlete who passed away in 2005. This workout is a benchmark WOD (Workout of the Day) that is often used in CrossFit competitions, including the CrossFit Games. Mary is a bodyweight workout that involves three movements: handstand push-ups, pistols (one-legged squats), and pull-ups. The workout is performed for as many rounds as possible (AMRAP) in 20 minutes. Mary is considered an advanced workout due to the high skill level required for the movements involved.

Mary: Workout Description

The Mary workout consists of the following movements, performed in order:

  • 5 handstand push-ups
  • 10 pistols (alternating legs)
  • 15 pull-ups

The workout is performed for as many rounds as possible (AMRAP) in 20 minutes. The recommended weight for this workout is bodyweight, as it is a bodyweight workout.

Mary: Workout Variations and Scaling Options

Not everyone who tries the Mary workout will be able to do it as prescribed. Here are some common scaling options for those who need them:

  • Handstand push-ups: scale to pike push-ups or push-ups with hands elevated on a box or bench.
  • Pistols: scale to assisted pistols with a band or TRX, or to squats.
  • Pull-ups: scale to jumping pull-ups or ring rows.

Scaling options should be used when an athlete is unable to perform the prescribed movement safely and with proper form.

Tips and Strategies for Mary

Here are some tips for completing the Mary workout efficiently and safely:

  • Break up the handstand push-ups and pull-ups into manageable sets from the beginning.
  • Pace yourself on the pistols, as they can be very taxing on the legs.
  • Use a kipping motion for the pull-ups to conserve energy.
  • Take short breaks between movements to catch your breath and shake out your arms and legs.
  • Warm up thoroughly before starting the workout, and cool down properly afterwards.

Athlete Performance in Mary

Here are some average times for the Mary workout for different levels of athletes:

  • Beginner: 5-7 rounds
  • Intermediate: 8-10 rounds
  • Advanced: 11-15 rounds

These times are just a guideline, and individual performance may vary depending on factors such as fitness level, age, and gender.


The Mary workout is a challenging bodyweight workout that requires a high skill level in the movements involved. However, with proper scaling and pacing, it can be completed by athletes of all levels. Give it a try and see how many rounds you can complete in 20 minutes!