Warm Up

15 Plate Calf Raise
10 Passthrough
5 Strict Pull Up
5 Strict Dip
20 Double Under
7 Kipping Pull Up
7 Kipping Dip

Coach Led Muscle Up Prep

Met Con

For time:

5 Strict Muscle-ups
50 Double Unders
4 Strict Muscle-ups
40 Double Unders
3 Strict Muscle-ups
30 Double Unders
2 Strict Muscle-ups
20 Double Unders
1 Strict Muscle-up
10 Double Unders

Time: 15:25 (Scaled, Strict with no flare out)

I’m really happy with today’s workout. Previously, I was only able to get 2 strict muscle-ups ever so getting 15 today was awesome. The only issue was I couldn’t flare my palms out at the bottom of the movement. Otherwise, they were completely strict.

Extra Work

Run 1 mile

Time: 6:11

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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