Nate
Complete as many rounds and reps as possible in 20 minutes of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings
♀ 53 lb
♂ 70 lb
Post time to comments.
Compare to 221018 and similar 241015.
Chief Petty Officer Nate Hardy was killed Sunday Feb. 4, 2012, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son, Parker.
Stimulus and Strategy:
Today’s effort is the Hero workout Nate. If you have completed this workout in the past, look back to your score to help you navigate today’s effort. The kettlebell loading should be moderate and allow you to go unbroken through all rounds. Athletes completing this workout as prescribed should aim to complete a round in 2 minutes or less. Today is a great opportunity for intermediate athletes to practice muscle-ups and handstand push-ups, even if it means completing fewer rounds.
Scaling:
Reduce the loading of the kettlebell. Reduce the reps of the muscle-ups and handstand push-ups.
To reduce the complexity of the ring muscle-ups, perform jumping muscle-ups or low-ring muscle-up transitions. For the handstand push-ups, perform pike push-ups or dumbbell shoulder presses. For the kettlebell swings, reduce the range of motion.
In case of an injury or limitation, perform ring rows or foot-assisted strict pull-ups for the muscle-ups. For the handstand push-ups, perform single-arm dumbbell shoulder presses or push-ups. For the kettlebell swings, consider single-arm Russian kettlebell swings or unloaded good mornings.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
2 jumping ring muscle-ups
4 pike push-ups
8 kettlebell swings
♀ 35 lb
♂ 53 lb
Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
2 low-ring muscle-up transitions
4 dumbbell shoulder presses
8 kettlebell swings
♀ 18-lb kettlebell and 15-lb dumbbells
♂ 26-lb kettlebell and 20-lb dumbbells
Coaching cues:
Try starting your first kettlebell swing of every set with the kettlebell set up slightly in front of the toes. Then, like a center hiking a football, “hike” the kettlebell back between your legs and then drive it over head.
Resources:
The Kipping Muscle-Up
The Kipping Handstand Push-Up
The Kettlebell Swing
Jumping Ring Muscle-Up
Pike Push-Up
Low-Ring Muscle-Up Transition
The Dumbbell Shoulder Press
CrossFit Hero and Tribute Workouts
Find a gym near you:
View the CrossFit map
Comments on 250719
89 Comments
subbed 40# db PPs for HSPUs, and 50# kb
10 2/3 rounds
13 +1
rx
6 rounds plus 6 reps with strict muscleups, UB HsPU/kb swings
Rest day but treated this like a strength piece, going every minute on the minute, but one exercise at a time.
18 rds.
2 strict c2b
4 hspu
8 kb swings @32kg
2 strict c2b+ring dips
4 push presses 115lb
8 KB swings 70lb
11rds+ 1rep
M/52/88
2Banded m.u
4pike push-ups
24kg kb
10r+1
16+5 RX
Muscle up bar
Kipping HSPU
KB SWING 32KG
15+6 Rx
that got tough. First 5 round felt good. Told myself to do another 5. Then was able to push for mother 5.
very well programmed workout
Score 13 rounds + 3
M/39/6’/177#
20 AMRAP
2 strict ring muscle-ups
4 handstand push-ups with kip
8 kettlebell swings 53-lb.
14+7
211104: 13+5 (sale scale as above)
Réquiem ætérnam dona ei Dómine; et lux perpétua lúceat ei. Requiéscat (Requiéscant) in pace. Amen.
Rx +
Strict MU
HSPU
70lb Kb swing
10+2
20 rounds, 10 reps, mid, 55 yo M. Rep scheme: 4 ring rows, 6 pushups, 8 kb swing 53#
RX 14 + 1
Rx 14+ 12
W28 - 175cm (5'9) - 71kg (156lbs)
Jumping muscle up
Shoulder press 10kg 22lbs
Kettlebell 16kg 35lbs
19 rounds + 2rep
Completed 7/19 in the garage gym. Subbed bar muscle ups and no 70 lb KB so I had to go 53 lbs. HSPU were strict.
BMU singles after the first round. HSPU unbroken as well as swings. However needed to get set for both BMU and HSPU each time, didn’t fly into those.
13 R + 1 BMU.
2021 was the last time I attempted this monster. 10 R + 1 BMU. Same BMU and KB weight but limited range of motion for the HSPU.
14 rounds (bar muscle ups)
RIP, CHIEF
Rx’d: 14 rds + 1 rep
I knew I was gassing out early when I only had 9 rounds done at the 11 minute mark. This workout was preceded by less sleep than usual (UFC 318 last night), fasting, and yard work. Oh, and the heat. I’m sure I can do better next time.
241015: (Task Priority Nate RX’D): 10:53
221018 (Original Nate): Subbed/scaled Bar MUs and 1.5 pood KB: 20 rds + 2 reps
211104: (Same sub/scale as 221018)
16 rds
180905: (Same sub/scale as 221018)
8 rds + 2 MU.
M 54/205/6’
Scaled and subbed.
1 rope climb to 15’
4 kipping hspu.
8 kbs at #53.
10+1+4.
tiempos de ronda
R1 | 00:49 |
R2 | 01:58 | +69 s
R3 | 01:21 | -37 s
R4 | 01:12 | -9 s
R5 | 01:04 | -8 s
R6 | 01:23 | +19 s
R7 | 01:32 | +9 s
R8 | 01:10 | -22 s
R9 | 01:10 | 0 s
R10 | 01:05 | -5 s
R11 | 01:08 | +3 s
R12 | 01:20 | +12 s
R13 | 01:19 | -1 s
R14 | 01:01 | -18 s
R15 | 01:06 | +5 s
R16 | 01:02 | -4 s
Ø 01:13
Tiempo restante: 00:20
Complete as many rounds and reps as possible in 20 minutes of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings
♂ 45 lb
✅ 9 Rounds in 20 min
• 2 strict pull-ups
• 4 handstand push-ups
• 8 dumbbell swings (15 kg)
40 m 180 cm 92 kg
16 rounds
2 low ring transitions+top of ring support hold
4 pike (on floor) HSPU
8 KBS 20 kg
11 rounds + 2 reps
M44/96kg
Intermediate & scaled option:
Complete as many rounds and reps as possible in 20 minutes of -> completed 10 rounds
2 jumping bar muscle-ups (no rings available)
4 pike push-ups feet elevated on a box
8 kettlebell swings ♂ 70 lb
intermediate, bar rows ft on 24” box, 24” pike push-ups, 53 kb
11 + 1 pike
13 rounds
Pushups
55# push presses
18# KB swings
-10 rounds
Coming back on track, modified to 2 45 degree pullups, 4 pushups, 8 25 lb kettlebell swings. No counting reps, just forcing myself off the couch.
4 db db PP 50#
8 kb swings 53#
⚡WOD CrossFit.com 250719 – Hero WOD Nate PR ⚡
Today’s challenge: 20-minute AMRAP of:
2 Jumping Ring Muscleups
4 Strict HSPU (Handstand Push-ups)
8 KB Swings (53 lb)
Results:
12 Rounds + 2 Jumping Ring Muscleups
Set a Personal Record, improving by 2 reps on the Ring Muscleups! 🔥
Btwb Score: 81
https://youtube.com/shorts/duRMYZ5F0M8
Today was active recovery unfortunately. 2 rounds of 40 jumping jacks/5 inchworm with pushups/ 10 PVC pass throughs/ 10 low alt. Cossack squats/ 10 hollow rocks. Then worked on slips for 20 minutes. I'll try to do this one tomorrow. 🫤
Wise choice, Dave!
This 64 yo focussed on ring MUs today, nice and slow got 10 in 20 min, including a double
I also rode 65 km a few hours ago
Interbeginner’ish
20 min AMRAP
2 low ring MU transitions
4 piked pushups feet on 24” box
8 KBS w/ 35# DB (heaviest at home)
14 rounds + 2min plank with remaining time
Day 37. Yesterday was a bit much making today a little tender so scaled compared to previous Nates plus didn’t push the pace. Did 10 rounds in about 11:20, considered stopping there then thought “Chief wouldn’t have stopped” so did 4 more. Looked at the clock after 14, listened to the joints complain again, and figured I’d finish the remaining time in the plank. Normally would have done pull-ups and dips but figured I would try some skill work.
Couldn’t not honor a fallen shipmate. Hooyah Chief! RIP
way to push today!
Way to push today. That's a LOT of rounds in!!! You're a beast!!!
Excellent job still getting very solid work in, especially after yesterday & while you recover!
Hell yeah brother
55 yo M/ 5'9"/ 146 lbs
13 rounds + 2 muscle ups + 1 handstand push up (185 reps)
as Rx'ed
Very nice!
Rx 16 rounds + 2 Muscle-ups *Strict
*Strict Ring Muscle-ups
*Strict Handstand Push-ups
*All sets unbroken
Awesome work on this WOD!!!
Outstanding!
Fantastic job!
In memory of CPO Nate Hardy-Rest Easy
Modified for skill & equipment to:
AMRAP in 20 of:
4 jumping pull ups+4 triceps dips off box
4 pike push ups- off box (20 inch)
8 KB swings @35#
23 rounds + 12 reps*
*Finished the last KB swings for 24 @ 20:15, just to finish, as always.
Thank you to all who serve, past, present, future.
Favo That is a huge number of sets!!! Incredible work!!!
Very impressive ‘big guy’!
Thanks, guys! Lol, @Lincoln, you know "big guy" has to bring the reps when she can't bring the skills! Plus, of course, Hero WODs are always the best reasons to push the effort!
Dang, are you dizzy?! That’s a lot of movement
RIP Nate, thank you for your service.
Beginner today and did not stop moving
17 rounds
Very nicely done, Stephan!
grea job and high score!!!
Nicely done!
*pull ups (not muscle ups rings)
24kg swing
15 rounds in 19 minutes:
5 pullups
4 DBs Shoulder Press, 30lbs
8 swings, 24kg
Yowza!
Excellent!!!
On Fire 🔥🔥🔥🔥🔥
Incredible!
Scaled MU
45#KB
Russian swings
10+2 mu
Beginner option:
13 rds plus 2
30-lb kettlebell
Nice job, Charles!
Charles , great job!
Solid, Charles!
No MUs, no HSPU, so a complete sub.
6 RFT
15 deadlift, 135#
15 push-ups
10:33
Felt good, but cut off the final 4 rounds to keep it feeling good.
62/5'8"/157
And peace to Nate's family for his ultimate sacrifice.
Great subs & always good to heed the body before it lets you know it was one round or rep too many!
Jim those are some tough subs and you crushed it!!!
Great job, Jim!
scaled to 53#kb because i don’t have a 70#
55M
13 rounds
mod: BMU and 53# KB
*12 rounds
m/56/67”/150#
Nate. Scaled
16 +2
20 min amrap
2 jumping muscle ups
4 strict hspu to 1 ab mat
8 53# kb swings to eyes
Broke HSPU in rd 12-14
Great job!
20 minute AMRAP:
2 low ring muscle-ups transitions
4 pike push-ups
8 glute bridges (35 lb DB)
15 rds
More importantly, Nate thank you for your service.
Rx 14 round’s (pb : 15 rd’s + 1 swing)
Prior to
3rd’s for Time team of 2 split as you want
800m row
50 burpees
50 box jumps
800m run
34’50
13 rounds + 5 reps
Well done, Luis!