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The reps of this workout will be individual to each person.

The first set of muscle ups will be at or slightly above your max set of muscle ups or pull ups.  You will then decrease 3 reps/round for 3 rounds.  After each round of muscle ups you will either run 400m, row 500m, ski 500m or bike 1 mile.  For every break you take on the muscle ups, you will have to perform a penalty of half that distance.


For Time:


  • Bar Muscle Ups

400m run after every round

For every break on the muscle ups, run 200m