According to WODWell, Holland’s score puts him in an elite group. The site, which catalogs CrossFit workouts, breaks down Cindy scores like this: beginner at 11 to 12 rounds, intermediate at 13 to 17, ...

A WOD is basically a workout scheduled for the day. They are characterized by being varied, functional (using movements that mimic everyday actions), and often high-intensity.

WOD 1: Murph Equipment: Pull-up bar, weight vest (optional) Time: For time Arguable the most famous CrossFit workout, (yep you guessed it), Murph is Roselle’s, favorite WOD.

Murph workout is a CrossFit Hero WOD done on Memorial Day to honor Navy Lt. Murphy. Here are are two variations of the Murph workout for beginners.

CrossFit workouts offer many benefits to runners. They can improve power, strength, speed, balance and coordination – all central to good running performance.

In fact, let me blow your mind: You can do a CrossFit workout at home. Yep, there are plenty of daily CrossFit workouts (known as WODs, or workouts of the day) that require only your body weight.