Maniac Monday Workout: Muscle Up!


I recently added the CrossFit favorite “muscle-up” into my repertoire. The muscle-up basically involves a pull-up followed by a dip in which you perform the dip above the pull-up bar. If you’re having trouble finding the strength to muscle-up over the bar, you can try a few different methods, like swinging, substituting jumping muscle-ups or using steps or blocks for assistance. For an incredibly detailed tutorial on the muscle-up check out this great article from the guys at Beast Skill.

One way you can boost your muscle-up performance is to practice your regular pull-ups and dips with a weight-vest, weighted ruck, or weighted chain. Once you can hit 20 reps of pull-ups or dips with extra weight, you’ll find that you will have a much easier time muscling-up. The muscle-up is the perfect move for mud run training, specifically for all the climbing obstacles and the infamous “Funky Monkey“.

In today’s Maniac Monday, practice the muscle-up, or if you already have it down, complete 5 muscle-ups instead of practice:

Complete 3 sets of:

  • 800 meter sprint (~ half mile)
  • Muscle-up practice (or 5 reps if you have your muscle-up)
  • 2:00 minute max incline sprint
  • Muscle-up practice (or 5 reps if you have your muscle-up)

More maniacal?

Use a weighted vest or a GORUCK.

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Mud Run Maniac
Mud Run Maniac

I'm the proud owner of, specializing in mud run training and tips! The mud run community is growing fast and I’ve made it my responsibility to keep you up-to-date on the latest and greatest mud running topics.

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