Angie
100 Pull-Ups, Push-Ups, Sit-Ups & Squats
Get a link for your group. Everyone's score also counts on the all-time Angie leaderboard.
The workout (Rx)
For time
- 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 air squats
Finish all reps of each movement before starting the next.
Scaling Angie
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
For time: 100 jumping pull-ups or ring rows 100 push-ups (knees as needed) 100 sit-ups 100 air squats Finish all reps of each movement before starting the next.
Beginner
For time: 50 ring rows 50 push-ups (knees or hands on a box) 50 sit-ups 50 air squats Finish all reps of each movement before starting the next.
Angie times by level
| Level | Typical time |
|---|---|
| Beginner | Over 30:00 |
| Intermediate | 20:00–30:00 |
| Advanced | 14:00–20:00 |
| Elite | Under 14:00 |
Approximate Rx times from community results. Use them as a rough guide, not a standard.
All-time leaderboard
6 scoresEvery score from FitClash challenges linked to Angie.
About Angie
Angie is one of the original "Girls" benchmark workouts: 100 reps each of four bodyweight movements, done in order. Unlike Murph or Cindy you can't mix the movements, so all 100 pull-ups come before your first push-up.
That makes Angie a test of muscular endurance one muscle group at a time, and the 100 pull-ups at the start decide most results.
Tips for Angie
- Plan your pull-up sets before you start, and break them while you still have a few reps left.
- Push-ups after 100 pull-ups tire quickly. Short, quick sets work best.
- The sit-ups and squats are where you make up time. Keep moving without long rests.
Angie questions
What is the Angie workout?
Angie is 100 pull-ups, 100 push-ups, 100 sit-ups and 100 air squats, for time. You must finish all reps of one movement before starting the next.
What is a good Angie time?
Under 20 minutes is a strong time and under 14 minutes is elite. Many people take 30 minutes or more, mostly on the pull-ups.
What's the difference between Angie and Murph?
Murph has no sit-ups. It adds two 1-mile runs, twice the push-ups and three times the squats, and lets you split the reps however you like. Angie has no running and must be done in order.
How do I scale Angie?
Swap pull-ups for jumping pull-ups or ring rows and do push-ups from your knees. A beginner version halves every movement to 50 reps.
Who's fastest at Angie?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.