Topsy
Complete as many rounds and reps as possible in 25 minutes of:
3 muscle-ups
8 thrusters
17-calorie row
♀ 75-lb barbell
♂ 115-lb barbell
Compare to 250627.
Post rounds and reps to comments.
Stimulus and Strategy:
Today's workout is in honor of McCoy “Topsy” Turner. Turner was a beloved member of the CrossFit community and a former Seminar Staff Flowmaster, who died by suicide on March 8, 2025, after a long battle with complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 seminars and exemplified excellence and service. Known for his warmth, kindness, and extreme selflessness, he touched the lives of many. Turner is survived by his sons, Brodie and Tommy.
This Hero workout is a triplet where you should attempt to move at a consistent pace throughout. Choose a thruster loading and ring muscle-up volume that allows you to complete unbroken sets each round. Row at a pace that allows for some recovery. Since this is a Hero workout, attempt it Rx'd if you can perform the movements safely and effectively, even if the intended stimulus is not met. Embrace the challenge.
Intermediate option:
Complete as many rounds and reps as possible in 25 minutes of:
3 jumping muscle-ups
8 thrusters
17-calorie row
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option:
Every 5 minutes for 25 minutes, complete:
3 low-ring muscle-up transitions
8 thrusters
12-calorie row
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Kipping Muscle-Up
The Thruster
Rowing Technique Tips
The Jumping Ring Muscle-Up
Low-Ring Muscle-Up Scaling
CrossFit Hero and Tribute Workouts
Find a gym near you:
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Comments on 260316
143 Comments
Round times
R1 | 02:11 |
R2 | 02:36 | +25 s
R3 | 02:45 | +9 s
R4 | 02:52 | +7 s
R5 | 02:44 | -8 s
R6 | 02:54 | +10 s
R7 | 02:48 | -6 s
R8 | 02:48 | 0 s
Ø 02:42
Time left over: 03:22 (1rd +3mu)
Vs 8+14 last june
11 rds + 6
3 strict Pull-ups- thin banded
3 box dips
8 thrusters 15kg
17 KBS Russian
M/45/67kg
rx 6rft- 19:53
intermediate
8 + 16
40kg barbell
17cal row
7 +3 rounds
Scaled
3 LRMU transitions
8 trusters @75
17 cal row
7 rounds + 1 LRMUt
39 / M / 5'9" / 140lbs
Strict C2B pull-ups x3
Push-ups x8
65lb thrusters x8
WaterRower 17 cal
6 rounds + 3 + 8 + 8
Had to go across the hall and badge in the door both ways to the rower and back.
8 Thrusters @35kg
17 cal row
5 rounds + 9 reps
9+10Cal. I used James G's sub: 3MU→3 strict C2B+3 strict dips. Everything unbroken. Rowing @1100+. Pushed the last row @1500 and at that pace I was ~15 seconds away from completing 10 rounds. Should be doable with more discipline on the transitions: need to only save <2sec per round. Rounds' times: 2:05/2:28/2:31/2:35/2:34/2:34/2:41/2:44/2:51. I found a zen like state on those thrusters:) they felt heavy, but managed to keep them unbroken with a steady cadence.
Begginer
Every 5 minutes for 25 minutes, complete:
3 low-Bar muscle-up transitions
8 thrusters 55lbs
12-calorie row
Times 3:05/3:05/2:46/2:34/2:35
8+6 Int
Rx 10 + 3
OUCH
Scaled to
3 pull-ups
3 ring dips (from partial squat)
8 dumbbell thrusters, 2x 25lbs DBs
17 calorie row
10 rounds + 3+8 + 1 calorie = 292 reps
Last time did C2B pull-ups (no dips), 75lbs barbell thrusters, 10 rounds flat
Paced with intention of going UB ✅
6+3rx
M/49/6’4”/220#
No room for MU so subbed low-ring MU
8 rnds and 3 LRMU
25’…5 rounds: 3 jumping ring muscle up, 8 thrusters 51,8kg, 17 kcal remo
6 + 3 RX
3 bar MU
8 power snatches at 65#
17 cal bike
Sub:scale:
20:00
3 kipping pull ups
8 db thruster (30#s)
17 cal row
score: 6 rds + 11 cal
3 kipping chest-to-bar
3 Dips in Racked BB
8 Thrusters (40kg)
12 Rounds
3 kipping chest-to-bar
3 Dips in Racked BB
12 Thrusters (40kg)
12 Rounds
7R+7
https://youtu.be/uDaS_MuaFI0?si=LIkHimAZTKv_PvMb
8 thrusters
17-calorie row
95#s
11 rounds & 11 reps
6rounds and 11reps
3 pull up
8 thusters (50kg)
17 cal skierg
6 rounds
3 ring muscle-ups>>3strict c2b+6dips
115lb
7rds+3reps>>>7rds+11cal
M/48
7+13 (bar MUs)
RIP Sir
3 parallets pass through
8 DB thrusters 35#
500-m run
Total 6 rounds + 3 PPT + 8 DBT
Nice workout
8 rounds
Scaled
3 RMU
8 db thrusters (3x35lb)
17 cal bike
11 rounds even
3 ring muscle ups
8 thrusters 115lbs
300m run
6+0 rxd
7 rounds 115
All else RX
8 rounds female 51 yrs
M 55/210/6’
Intermediate scale.
8 rnds.
M47 scaled 7 rds + 7
3 pullup
8 95# thruster
17 burpee
Snow day for kids
M15 8rds while chanting "i ❤️ burpees"
M12 4rds + 79 burpees - his shoulders got tired
Snow day for kids
M15 8rds while chanting "i ❤️ burpees"
M12 4rds + 79 burpees - his shoulders got tired
46-year-old male. 5‘10“ 210 pounds.
Three strict pull-ups.
Three strict dips.
Ceiling too low for bar muscle ups.
10 rounds.
It was a sprint at the end to finish the 10th round.
9+3
35 lb DBs
Spin bike level 6, 5 revs per cal
Missed a round. 10+3
7 rounds + 3 jumping MUs
Low ceiling Rx 🤷🏻♂️
Seated ring MUs, not strict but legs extended to start; thrusters and rower as Rx
9 rounds+ 4
Well done, Sam!
Strict pull-ups
95lb thrusters (unbroken)
tiempos de ronda
R1 | 01:16 |
R2 | 02:19 | +63 s
R3 | 02:21 | +2 s
R4 | 03:33 | +72 s
R5 | 02:28 | -65 s
R6 | 02:31 | +3 s
R7 | 03:02 | +31 s
R8 | 02:50 | -12 s
R9 | 02:27 | -23 s
R10 | 01:56 | -31 s
Ø 02:28
Tiempo restante: 00:17
Topsy
Complete as many rounds and reps as possible in 25 minutes of:
3 muscle-ups
8 thrusters
17-SDHP
♂ 95-lb barbell
45-lb SDHP
M 53/78kg/175cm
7 rounds+ 9 reps
Complete as many rounds and reps as possible in 25 minutes of:
3 muscle-ups8 thrusters
17-calorie row
scaled 3 jumping muscle-ups (rings above my head)
♂ 115-lb barbell= 52kg barbell
Compare to: 9+2 w/Bar muscle ups
Great stuff Chance!
Awesome job!
Intermediate
66lbs BB
8 rounds
6 Rounds
Sub MU for 3 dips and 3 strict pull ups
75lbs Thrusters
17 Cal Row
56 yo M/ 5'9"/ 148 lbs
8 rounds + 3 muscle-ups + 8 thrusters + 6 calories rowed
scaled to 75 lbs
241 reps/calories (previous was 224 @ same weight)
3 false grip ring rows
3 ring dips (+ green band)
8 thrusters @ 25Kg
17 cal row
6 rounds
+ 3RMU
+ 8Thruster
8+12
3 strict pull-ups
8 thrusters with 55# dumbbells
17 bike calories
Scaled, subbed
3 low ring MU transitions, 85# thrusters
8 rds
MUs not possible in my garage. I would normally subbed CTB pull-ups and dips but chose the MU transitions instead. Kept rows to 48-50 seconds each. Couldn't do this last time so this was a first for me.
RIP Topsy.
10 Rx’d
Awesome!
Wow!
6 pull-ups/6 ring dips
8 thrusters, 35# DBs
17 cal row
5 rounds in 16:49
Cut short due to a back twinge...I hate bagging out on memorial workouts like this.
Peace to Topsy's friends and family.
63/5'8"/160
Nice work, Jim!
Intermediate + a little-6 jumping MUs on stall bars, 8 thrusters @ 65#, 17 cal row
8 rounds +6 MUs +8 thrusters +1 cal*
Finished 9th after time @26:06
Rest easy, Topsy.
If you, or someone you know, are struggling:
Dial or text 988 (988lifeline.org)
Or try PTSD.VA.org for resources.
People care & are here to help.
Thank you to all who sacrifice to serve.
Excellent work, Favo!
6 rds + 8 cal
M/46
8 rounds + 3 MU
MU
50lbs DB each Thrusters
17 cal row
Scaled
3 Jumping RMU
RX Thrusters & Row
Completed at the Y this morning. Had to make a RMU sub as I've been dealing with some grip related tenderness in my hand that is aggravated from kipping.
3 strict chest to bar > 3 strict ring dip
8 thrusters @ 115 lbs
17 cals rower
8 R + 3 & 3
2025 - 8 R + 1 BMU (garage gym completed with BMU and KB swings instead of row)
I imagine the swings were faster than rowing calories, but the BMU would have been slower for me than what I did today. The Thrusters were the punishing factor today, so close to 26.3! Round 1: 2:04 - round 8: 3:30.
with honor. RIP Topsy.
Great job!
10 rounds
75 lb thrusters
Pull ups with dip on power tower
Thrusters too soon after 26.3 😮💨😵
75# and Bar MU
7 + 13
75# and Bar MU
7 + 13
25 minutes
8 thrusters
12-calorie row
45- lb barbell
7-rds
-three low ring, muscle up transitions
-eight dumbbell thrusters (35’s)
-17 cal assault bike
5 rds plus 21 reps
55#bar
3 dips, 8 thrusters 75#
17 cal row
Banded muscle ups
15kg db thrusters
5 pull ups
8 thruster 85#
17 cal assault bike
20 min. 6 rnds
Bar muscle-ups
95 pound thrusters
8 rounds, 3 muscle-ups, 8 thrusters
All muscle-ups and thrusters unbroken.
95 pounds
7 rounds
muscle ups on box
thruster 75Lb
17 cal row
5r+2
-3 Muscle-ups
-8 Thrusters (75Ibs)
-17 Cal Rows
Total rounds: 8 on the dot. First time completing muscle-ups from start to finish.
5 rounds begginer with muscle up box transitions
Subbed 35# dumbbell thrusters
First workout that I actually did the muscle ups - focus was placed on the MU for this one and nursing my knee - proud that I did real muscle ups in a WOD. Hero workouts always put that fire in me.
Rest easy brother. As a fellow GWOT veteran, I will squeeze every last drop of this life and aim to be better every day. May God be with your children and family. Please if anyone feels this way get help, we love you.
37m 195lbs : 105 WODs back into CF from the couch and dad life
Congratulations on your MUs & getting back to it! It's working judging from the above! Thank you for your service.
Subbed 35# dumbbell thrusters
First workout that I actually did the muscle ups - focus was placed on the MU for this one and nursing my knee - proud that I did real muscle ups in a WOD. Hero workouts always put that fire in me.
Rest easy brother. As a fellow GWOT veteran, I will squeeze every last drop of this life and aim to be better every day. May God be with your children and family. Please if anyone feels this way get help, we love you.
37m 195lbs : 105 WODs back into CF from the couch and dad life
Had to adjust slightly
Complete as many rounds and reps as possible in 25 minutes of:
3 strict pull-ups
8 thrusters 50kg
17-calorie assult bike
7 Rounds in total