Playoff beard,

I nailed this one exactly. I was thinking either 150 pullups for time or 30 muscle ups. Would of liked deadlifts though iam horrible at muscle ups.

What is a muscle up to foward roll?

What?

wow ... what a great position! Impressive mobility! Love it!

YES!!

Okay so I am thinking its the muscle up...tuck the knees and forward roll down to the hang? Bingo, guidance please

Do I remember correctly: 3 pull-ups + 3 dips = 1 muscle up?

What happened to the instructional videos that HQ used to put up for the WODs? They were so helpful and clarified any discrepancies :(

90 pullups and 90 dips! Should be interesting...

i'm tight on time tomorrow i have to work my 2nd job...does anybody think if i put on a 20lbs vest and did one pullup to dip that would be a good sub for muscle ups instead of the 3+3 ratio? with my dip station id smash my head into the apartment ceiling and can't make it to globoville....any body thinks this is a good sub since it is a strength movement?

What is a good warm up for this? I will be doing 90 pull ups and 90 dips.

#10 cadre5.

Absolutely. No reason why you can't sub that. Go hard and make it a good workout.

the google will lead you forward, lads

YT: watch?v=DWRSxUwJN7g

#11 Skidmark -

500 m row.
Foam roller - back & neck
Wrist rolls
Elbow Rolls
Arm rotatations x 10 each arm, forward and back. ALter the size of the circle.
Pull ups - 1, then 2, then 3 until it's warm and lose.
Dips - same as pullups.
Hit another 3-400 m on the rower.

THATS ME

#12 pat
thank you...i thought it would but it never hurts to ask plus everyone here is always helpful...thanks again...

Hollyhog,

Wow, nice work! I can't do muscle ups in my garage gym, so I'll have to figure out a sub.

Good luck..

I can't string that many MU together to make this workout worthwhile, so this is what I did:

2 jumping MU to forward roll
9'09''

The rings were 2 inches above my head

So would you have to finish the muscle up dip portion or can you go right into the forward roll?

Thanks Pat

is it 1 mu then transition to forward roll?

got it! you could check it out on youtube...the movement type in (crossfit muscle up to forward roll)...have a good night wod killas...

Cool video Boz!

For those in question of the WOD just click the hyper link "muscle-ups to forward roll" at the top. It will show you there how to do it.

#22 thanks pukie
if no rings sub a floor roll?or just skip it?and that vid was better then the one i saw on youtube...

if no access to rings is a forward floor roll a good sub after the mu?or just skip it?

#24 - JCT
Quite probably because everyone at HQ is too busy preparing for the CF Games to coordinate the production of the videos.

They were quite a recent addition to the WOD posts, a welcome one for many people, but not something we had until very recently.

Click on Muscle-up to forward rolls. These look Tough.

the video link is at the top where it says 30 muscle-up

Really? Too much!

Where can I find the prowler used in the video?

Deadlifts
5x275
5x305
5x315
3x335
2x355

Elizabeth - 7:20 rxd
21-15-9
Clean 135
Ring dips

Practiced muscle ups for 30 minutes.

Almost 2 years in development, that's the XPO Sled available at www.armoredfitness.com.

If you're in the Dallas area, contact us and we'll arrange for you to come play with one.

Lucas, you can find the sled used in the video at armoredfitness.com
Awesome Video!

As K-Star would say, Matt has passed the man test. double KB OHS requires some crazy mobility. Definitely gives me something to work towards. Good on ya, Matt.

Guys, there's a link to a demonstration right in the post.

Awesome picture Matt Griffin. Can you teach other people how to do that? Wow.

Hollyhog, you stole my programming for today. I'm still working on improving my MU's so I was going to do Elizabeth and work on the MU's separately. I may just have to do deadlifts as well.

What I'd do to spend a day with Laurie Galassi. Appreciate your work Laurie

There's a video where it say's Muscle-up to forward rolls on blue.. just click it and learn how to do it!

#21 Mike Hollister

In CF, unless otherwise stated, all movements require full extension and full ROM (to the best of the individual's ability).

It took forever and it wasn´t pretty but I Rxd in 33 minutes....I did singles because I can´t do "linked MUs" yet...My shoulders are FRIED right now and my wrists looks hrmmm peeled, but I loved this one.

Regarding subbing how do you guys alternate pull-ups and dips? Or you just go for 90pulls and THEN dips? Thanks kn advance to who would be so kind to clarify

M/29/65kg

Scaled to a 20min AMRAP

Got 15 MU to forward roll. For future reference:
1-f-f-f-f-2-3-4-5-6-7-8-9-10-
11-12-13-14-15-f-f

Also, plus comme Muscle up to collapse skin the cat out.

50 pull-ups + 50 dips: 08:09

Not really a prowler though is it? I'd be impressed if they pushed a prowler over the bridge, but with wheels???? That's just a shopping trolley push!!

30 muscle-ups: 4:55 (no forward roll)
(pr = 4:15)
Goal = 4:00

M/47/180

Just 30MU

6:59

25:51 without forward rolls

15:22
Sub'd to 90 chin ups/90 dips (alternating sets of 3)
M/26/6'/165 lbs

#24 JCT - RE: videos: Coach did post a response at one point; said something about HQ's responsibility being programming virtuosity, not coaching the movements. Plenty of affiliates to do that.
I love the videos, it certainly makes life easier for a privateer working out at home. But I'm thankful for the free programming and I can answer most of my questions by looking at FAQs, compare to links, and YouTube.

16:24
Subbed 90 pull ups and dips

18:28

3 chins - 3 dips - 1 somersault x 30

soooo much fun, first time ive done a somersault in 35 years!!!

60 Seated MUs

9:30

No rings
100 pull-ups
100 dips
~25 minutes
Wrists burning

Finally a picture for the girls to drool over. Thank youX3. He is hot. P.s. was gonna be a smart a$$ & comment on the amount of skin shown, but why be antagonistic?

No rings so I paid a visit to Fran this morning in 3:26

4:14 on 2/1/13
10:17 on 12/12/12

That's a ridiculously good position; something to aspire to, for sure. Impressive, Mr. Griffin!

Now I've just got to find out how many pull-ups and dips the kid has in him today (the MU, not to mention the MU to Forward Roll and the double kb ohs, isn't ready for prime time yet).

as rxd @ HCHS

12:49

@ 28:27
90 pull-up
90 bar-dips

6 rounds
20 ring rows
15 dips
14:04

My take on the 3:1 dip/pull-up to muscle up ratio - don't do it. 90 dips and pullups is much higher work capacity than 30 muscle ups (to forward rolls in this case). If you can do 90 pull ups/dips in a reasonable time, then take the time of learning the SKILL of a muscle up, b/c you've obviously got the strength. I just think 90/90 is too much for the average person.

90 pull ups, 90 dips (3 pull ups, 3 dips at a time)
11:58

as rxd @ myleo

12:14

M/38/185/6 1

bench 3x5x185#
pull ups 3x5x25#
dips 3x5x25#

Today my friend Jason and I are tackling the Mighty Murph once again. 1mile run, 100 pull-ups, 1mile run 200 push-ups, 1mile run 300 squats. My last time 1:09 his 1:06.. 5 months ago.Today we're trying finish under the hour mark. Wish us luck! This one is for you Murphy!!!! God Bless! 3....2...1 GO!!!!

M/41/5'9"/185
19:30
90 pull-ups, 90 dips (3+3 x 30 rounds)

just learning muscleups...

30 with the lightest band assist i could find:

9:00

M/32/5'10/82kg

Rx'd 8:45

Really pleased with the time, although I shredded my hands dropping through into the forward rolls.

Almost nothing in the tank this morning.

Ate a banana, did my usual garage gym warmup...then 50 push-ups and 50 ring dips. Not for time.

Will regroup and be ready for tomorrow.

No rings. Modified to 30 Bar MUs with a twist - everytime you drop off the bar, you do a 10 second L-sit. Hands are all messed up.

12:53

M/40/5'11/170

4th crossfit session
90 pullups
90 parlallel bar tricep dips
39:59

90 assissted pull ups
90 assissted dips
11:38
F/32/5'3/115lb

Yet another awesome picture!
A reminder that I need to step up my flexibility/mobility.

16:56

I'm still trying to get over yesterday's video! Surrounded by all those HOT women!!! Nicho is ready and lucky!

10:10 Rx'd on rings

Loved this even with some slight dizziness from the forward rolls. Thanks, Pukie -- I was hoping for something interesting today.

Did Elizabeth w/ dips as the third leg of the rounds. scaled cleans to 110# since i struggle w/ the rack position and haven't been able to stretch through it. 12:30

30 muscleups only (pudded out on the forward roll part after about blowing out my shoulder on the first try)
7:22

M/36/5'7"/170

90 pullups, 90 dips=19:12!

sub 20lbs vest pullup right into a dip...
30 15mins

M/42/192
Muscle up transitions, 14:59. I can do pull ups and i can do dips i just cant get this muscle up. I do not believe its a strength issue i think its more flexibility with shoulders. Anyone else have this problem?

30 muscle ups for time
11:54

30 jumping MUs 7:57

m/18/185/5'11"
did 15 in 7:11

can only do 1 muscle up in a row, and only have a bar no rings. and no room to roll. since on the run 5k day i did a tabata, i did 5k today instead got 31:02. pretty terrible time, need to step up my running

Mighty Murph accomplished with two pr's. myself m/37/190 54 min Jason m/38/172 53min!!!! Both pr's by more than 10 min. Thank you Zone Paleo... But more important the thank you Muprhy for giving the ultimate sacrifice for our country! God Bless

As rx'd 11:43

m/43/163
10:24 as rx'd - dizzying

3 rounds
15 PullUps
15 Dips
15 Box Jumps
8:05
Good Workout
Then
50 Weighted Sits

sub'd 3 pulls up and 3 dips for 1 mu

12:24

7:52 as Rx'd
http://www.youtube.com/watch?v=xw0hRGZgag0

7:39 RX

10 min.

People that can do muscle-ups are demi-gods!

90 gravitron pull-ups, 90 gravitron dips. Full range of motion for all. Did the WOD during my lunch hour.

M/26/5'10"/180
8:55 as rx'd
Disorientation more of an issue than muscle fatigue. Did first 7 unbroken but could only string together 2-3 at a time before getting super dizzy.

used PUs and dip sub - 19:39 (could have been much better, took 1 min breaks ever 5 so my shoulder work)

other notes - squat cleaned 185lb(pr by 20lb :) )

Yikes! Did the 90/90 pull-up/Dip stopped timing took forever most of the pull-ups i had to do assisted haven't figured out the kipping yet

5:29 RX

9:20

no front rolls
17:20

My best day as a crossfitter today. After two years of dreaming of being able to do a muscle up, I did my first one today. STOKED!!!!

Disappointed with myself after this one as ceiling to low in gun to do muscle ups decided it can't be put off no more I've gotta start doing these, so spent all evening going round parks in the freezing cold looking for kids jungle gyms to try them on and no joy at all :(

90 pullups
90 dips
12:45

M/36/5'4"/142lbs
Just did 30 MU For time
5:07
Then did a workout from hybrid athletics sight
"Vladimir"
100 DU, 50 push ups, 75 DU, 30 push ups, 50 DU, 10 push-ups, 50 single arm dumbbell press. Used 30 lb db.
Done in 8:00

M 21/185#/5'11"

I set up my rings today and got my first mu ever. Practiced some more until my shoulders felt funny and called it a win.

Rxed @ 915 first week of crossfit

M/31/200/72

90 PU's
90 dips
14:20

Did this by doing as many unbroken pu's as possible followed by the same with ring dips. And back and forth until I reached 90 reps for each. No room in garage to do bar MU's and rings hang from bar, so all MU's would have had to be strict L-sit mu's. good workout, even though I would much rather have done the prescribed wod.

13:42
10 rounds
3 jumping MU (rings a 1,62m)
3 bar pull ups

Andy R.-Congratulations on your first MU!

Many more to come.

Jette- you make it look easy. I will get my try tomorrow.

Matt in the pic is a great coach too! Congrats on making the Main Page, pretty cool and well deserved.

Comment #101 - Posted by: Dan Phillips
re: ceiling too low to do muscle ups.

OK, same problem. "solved" it by cutting the drywall between the ceiling joists in my garage. Anchored the ring straps to a 2x4 mounted to the higher elevated ceiling joists which are 2-3 feet higher than the horizontal ceiling joists.

In winter, I keep a sheet of plywood covering the gap to prevent heat 'chimney effect'. In summer, I keep it open to promote cooling 'chimney effect'.

Die hard?

90 dips 90 pull ups
24:17

120 pullups 120 dips

4 x 30

19.37

M/31/5,8/189

22:34 rx'd

I have to say Iam always encouraged by many of the comments that are posted... and have continued to learn much.... But it seems that this workout has exposed a weakness w/many crossfitters... The MU is a fundemental movement to CrossFit. There is nothing wrong w/being new and not having the skill yet. But this is really a skill based movement that most crossfitters should have under their belt. Not dancing around it.

5:47 without forward roll...PR

Jumping muscle ups no roll
15 min.

F/51/5'6/120
20 muscle up progressions 4:45
25 dead hang pull ups 7/5/4/4/4

@ Comment #100 - Congrats Andy R. !!!!!!!!!!!!

There's a typo on Rory's shirt

Rx'd
8:22

No roll.
Subbed 90 pull ups & 90 bar dips for 30 muscle ups

13:09 (90 pull ups & 90 bar dips)

No forward roll just 30 muscle ups for time: 9:32. First go around with that one.

@ Andy R and @ Damon S, congratulations!!!
@ Jette, you are killing it, hopefully you are competing this year, I have been chasing you for almost 2 years now.
Spent the time learning the forward roll, into next muscle up, all three of us got doubles and triples in a row! Only 1 set of rings, no timer set, but lots of work accomplished.
As rx'd
Matt, Brock, Seb. 30 MU with forward roll
What a fun workout today. Upper body and core smoked!!!!!

8:55
RxD

I would live to try muscle ups but don't have rings.
90 pull-ups/ 90 dips
13:58
Followed by
5k on treadmill
30:45

6:06 Rx'd

* ten sets of three.

30 weighted PU's - 44lb KB
30 dips

8:35

11:15

Subbed 60 pull-ups and 60 dips

9:42
home

90 pull-ups 90 bar dips 30 x 3; 60 cartwheels :)
18:42

45/m/176cm/73kg

As rx'd (yesterday, filter swallowed my post)

8:09

Forward roll felt easy, but my time was more than 2 minutes slower than my 30 muscle up PR.
Had to re grip after each rep, because the ring straps get twisted from the forward roll, maybe that's where all the time went.

Bet most folks didn't even realize the front of Rory's shirt read "Strenght" (with the "h" before the "t"). Made me pull out Mr. Google...didn't even realize it was a "thing."

Subbed 3 pull ups and 3 dips for 1 MU. 70lb assist until 80 pull-ups. For the last 10 I went to a 90 lb assist, and did 2 sets of 5. Hands are blistered and muscles are sore. I will definitely invest in rings, and practice the technique on off days. I didn't time myself, but it had to be over 30 mins.

Rshert @Comment 81: I feel your frustration! Almost 3 years doing CF and still can't do a MU. All done at home - will need some coaching.

19:58
90 Ring Pull-ups
90 Ring Dips

Did them three at a time alternating 3xPull-ups then 3xDips.

M/47/180

Just 30MU

6:59

23:03. Jumping pullups, jumping ring dips with control cause at to.

coming back to these after long layoff and additional pounds gained

only did 10 but it took me 5:00 minutes

thanks

2013-03-02: 12rnds: 400m, 2 mu's, bailing forward@31.:47.

16:53 rx'd

a little dizzy, but eventually got the hang of it.

Rest cycle
Shift Change
M/55/72”/210

16:40

First 13 with the forward roll. Then, after losing my grip, and almost falling on my head, did the last 17 with regular dismount.

16:40

M/43/5'8"/176

Rxd 4:30

To the whiners/beginners: This is essentially a rest day.

To those w/o rings: $65...this is your showstopper?

Best rope climb class I've ever seen. The progression is awesome! Thanks

43/m/185

200 pullup burpees

100
rest 5 min
50
rest 5 min
50

Total time with rest 31:07

9:37 as rx'd
Needed a bit more space to do these, but it was fun.

M/22/5'11"/184.6

8:34.8

30 bar muscle ups. no forward bail. hands destroyed.

Good one!

Can't muscle up, so worked on ring dips. 30 ring dips, much pain. took around 30 minutes.

90 pullups no kip
90 dips
18:08

3/3
30 min airdyne

I CAN DO MUSCLE UPS!!!! YAY!!!!
15 MU, about 50 attempts.
Wrist is jacked, ripped open the skin on my palm, which is why I stopped. But, I did it!!!
M/29/5'9"/165

M/40/5'11"/205

60 squat muscle-ups for time.

11:40

I am a moron...
90 pull-ups
90 dips
AND

90 forward rolls on the wrestling mat.

Took me about 21 minutes, but I can't be sure cause I couldn't really focus on my watch for a few minutes after. Guess I might want to take a little closer look at the WOD before I charge in next time... At least nobody was watching.

13:20
Only did jumping muscle ups. Had rings 2" above head.
Followed it with 15 "skin the cat" moves until I got queasy.

No rings and probably would've broke my neck if I tried that...did 30 MU's at DSU 3 pulls and dips for each

19:10

As rx'd 5:13

15 as Rx'd
15 with regular dismount for safety, high rings, no spotter,grip fatigued.
13:23

M/30/6'5"/220

9:31, rx

Done without the forward roll. 7.42

PR with 30 muscle ups for time, can probably do it faster next time. forward roll is do-able as well. Just left it out because of slanted landing.

23/m/5'11"/175

m/39/5'9/179
CFWU-3. Monkey touches 3rd. No dips. Superman. Burgener. DU.
11:28
All singles. Bob helped w forward roll tech. Start forward bail right after coming down from full ext. Turn rings outward, keep stomach tight & legs tucked.

M/30/180cm/74kg

8:23

Выходы на кольцах еще не умею, потому отжимания

6,7,8,9,10

scaled to toe assist MU, not timed

catching up on WODs continues

31:52

90 inverted row. 90 dips: 11:35

18'14"

52/m/185

Off day. 12:04 w/o FR, FT

did max reps muscle-ups in 8 minutes.

15 reps