“30 Muscle-Ups”

CrossFit Benchmark WOD

  • For Time
  • 30 Muscle-Ups

Athlete will have one set of rings and will complete 30 muscle-ups.

In the 2018 CrossFit Games the time cap for this workout was 5 minutes.

Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

namesake photo
This "30 Muscle-Ups for Time" workout has appeared numerous times on the CrossFit Main Site (first on March 1, 2004) and made its first appearance as a workout in the 2018 CrossFit Games as the second workout for individuals on day 1 (Wednesday, August 1, 2018) of the 4-day competition.
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