9-15-21 reps for time of Pull-ups and Thrusters (♀ 65 lb / ♂ 95 lb). The reverse of Fran.
Primary movement: Thrusters/Pullups
Narf is Fran spelled backwards - and performed backwards: 9-15-21 reps of pull-ups then thrusters (95/65 lb), for time. Same 90 total reps as Fran, but the ascending ladder inverts the psychology completely: instead of surviving a huge opening set, you start fast and must hold on as the sets grow. The round of 21 arrives when you're already deep in the pain cave. Comparing your Narf and Fran times reveals a lot about how you pace.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 10:00 (cap) | 10:00 (cap) |
| intermediate | 6:30 | 7:30 |
| advanced | 4:30 | 5:00 |
| elite | sub 3:15 | sub 3:45 |
Sprint the 9s unbroken - that's free time. Plan the 15s with one quick break each, and walk into the 21s with a real strategy: thrusters 12-9 and pull-ups 8-7-6 works for most. The temptation is to treat the 9s and 15s like a short workout; the 21s are half the reps. Note the 10-minute time cap: it keeps intensity honest, so scale if the cap threatens you.
Scaled: 9-15-21 of jumping pull-ups or ring rows and thrusters (65/45 lb). Beginner: 6-9-12 with ring rows and empty-bar or dumbbell thrusters. Same rule as Fran: reduce load before reps.
Log every result, see your progress over time, and know exactly where you stand.