This is a workout that can be done at home if you have a spot for pullups. You can use dumbbells for thrusters or any weight that you can push overhead.


Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

Check out the Fran experiment.

To make Fran harder, try adding weight or gear.
To make Fran harder, try adding weight or gear.

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14 thoughts on “Fran”

  1. you can get olympic barbells at Fit works in Dieppe …tell then i sent you


    did the workout with my snorkel set on also …sooo hard to do with flippers on :o)

  2. Since I don’t have all the equipment to do “Fran”, I will probably try “Murph” again to see if I can beat my time.

  3. I think I’ll do Fran at the Y tonight. It’ll be my first wod there in months!!! Hopefully it won’t be too busy, and hopefully no one will interrupt me :-p

  4. Went to the Y with Jeanette and tackled Fran. Didn’t warm-up and it shows in my time. 6:16. That’s 23sec over my pr.

    Maybe next time!

  5. Did the famous ”Murph” tonight!

    I had a hard time keeping a good breathing pace while running.
    Did the first mile in 6m50s.
    Anyway, it when really well after the first run.


    1 mile run
    100 pull-ups
    200 pushups
    300 squats
    1 mile rune

    Total time: 44:21 PR

    Last time I did ”Murph” it was Aug. 25th and I did it in 50:18.

  6. Yup, no warm-up definitely made a difference with this workout tonight. Thrusters felt okay but pull-ups suffered due to the stupid knurled bar on the smith machine. I really gotta toughen up my hands somehow!!! Damn these baby soft palms… haha!


    8:53 (41secs over my PR)

  7. i did two hours of roof work …tearing off three layers of shingles is going to kill me this week …then hucking 22 bundles of roofing plus supplies up to finish it :oI

  8. I break the pull-ups in 20, pushups in 20 and Squats in 50!

    I finish with 50 squats, 20 pullups and 40 pushups for the very end.

    Since I do my squats before th pullups and the pushups, my legs have time to recover for the last run so I don`t get penalized too much on my run.

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