Can I partition the movements?

For the standard workout, you must complete all 100 reps of each movement before moving to the next. Partition Angie is a separate variation.

What's the strategy for pull-ups?

Break early and often. Sets of 10-15 with short rest (5-10 seconds) is more efficient than sets of 20+ with long rest periods.

How is this different from Murph?

Angie has higher volume per movement (100 each vs Murph's 100-200-300) but no running. The movements must be completed in order, not partitioned.

Angie

For Time

One of the original CrossFit benchmark workouts. A straightforward chipper that tests your capacity in fundamental bodyweight movements.

The CrossFit Girls Benchmark Bodyweight Gymnastics Chipper

The Workout

For time

1100 Pull-ups
2100 Push-ups
3100 Sit-ups
4100 Air Squats

Time Cap: 30 minutes

Equipment Needed

Pull-up barAbMat (optional)

Target Time

Beginner

25-30 minutes

Intermediate

18-25 minutes

Advanced

12-18 minutes

Strategy & Tips

Angie is a chipper where movements must be completed in order. The key is managing your pull-up and push-up capacity - once these fail, you'll spend a lot of time resting.

Break pull-ups early - sets of 10 or less from the start
Push-ups are where most people hit the wall - plan your sets
Sit-ups and squats are recovery - keep moving
Don't go to failure on any set - leave 1-2 reps in the tank
Use a kipping rhythm to preserve grip on pull-ups

Pacing

This is a grind, not a sprint. Consistent sets with short rest beats going to failure. Aim for 1-2 second rest between mini sets.

Scaling Options

Scaled

50 Pull-ups (or ring rows)
50 Push-ups (knee push-ups OK)
50 Sit-ups
50 Air Squats

RX+

100 Chest-to-bar Pull-ups
100 Push-ups
100 GHD Sit-ups
100 Air Squats

Benchmark Times

Elite

sub 12:00

Advanced

12:00-18:00

Intermediate

18:00-25:00

Beginner

25:00-30:00

Workout Variations

Half Angie

50-50-50-50 reps of each movement

Partition Angie

Same movements but partitioned into rounds (10x10 of each, or 5x20)

Strict Angie

All strict pull-ups and push-ups - significantly harder

Related Workouts

Murph

For Time

For time (partition pull-ups, push-ups, and squats as needed)

1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Air Squats • 1 mile Run

Cindy

AMRAP

20 minute AMRAP

5 Pull-ups • 10 Push-ups • 15 Air Squats

Barbara

Rounds

5 rounds for time (3 min rest between rounds)

20 Pull-ups • 30 Push-ups • 40 Sit-ups • 50 Air Squats

Frequently Asked Questions