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-   -   30 Muscle Ups (https://board.crossfit.com/showthread.php?t=10914)

Troy Archie 07-30-2005 07:59 AM

The 30 MU benchmark sub is 120 pulls/dips, now can you mix up the dips and pulls moving between the two or is it recommended to get the pull-ups done before starting the dips?

Chris Kemp 07-30-2005 08:16 AM

Troy, this question occurred to me too so I went back to the previous times this WOD was trotted out and it seems that it should be 120 pull-ups then 120 dips. TBH I was just glad there was no further multiplier for doing bar dips instead of ring dips.

That said, this is just as moddable as any other WOD. If you feel like getting a bit more cardio action by bouncing back and forth with minimum rest then go for it. Either way you will not get off easy, just be sure to note down what you did for comparison purposes next time.

cheers, kempie

Eric Moffit 07-30-2005 09:06 AM

you could do all the pullups first then the dips. or even some fraction of the total, say, 20, pullups then dips...repeat. i would probably do it 5 or maybe 10 of each at a time. reason being, each muscleup consists of a pullup portion into a dip portion...not 120 pullup portions and then 120 dip portions. actually, since the muscleups would be done one at a time, you should probably do 4 pullups then 4 dips if the conversion factor is 4:1. regardless, its much easier (math-wise) and more fun to just get some of Tyler's rings and do the 30 muscleups. 30 is a much easier number for my brain to handle.

Tyler Hass 07-30-2005 10:01 AM

I know 120/120 is the standard sub. But you might consider 2 false grip pullups on rings and 2 or maybe 3 ring dips as a better progression towards a muscle-up. The false grip is essential to success in muscle-ups for most people.
JMO,
Tyler

Jim Aldridge 07-30-2005 06:18 PM

Just got my first very ugly muscle up yesterday after alot of grunting, straining, profanity,etc.(and that was just ONE) Now this; almost seems cruel. Why not just give me a nice paper cut and pour lemon juice in it!

James R. Climer 07-30-2005 09:53 PM

Mr. Aldridge,

I'll just give you a big, hearty e-Slap
on the back, say congratulations, and
suggest that you go get two-in-a-row next.

It's all in the false grip.


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