“The MLK Muscle-Up Mile ” by DB
For Time: (35min cap)
805meter Row
Then
10 – 8 – 6 – 4 – 2 – 1
Muscle-Ups (Ring) MRX Burpee Chest to Bar
20 – 18 – 16 – 14 – 12 – 10
WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′
**10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs……10WBs & 1 MU
Then
804meter Row
Core Development
30sec L-Sit on Floor, Rings or Parallettes
15 Barbell or Banded Good Mornings
15 Russian Twist
15 Butterfly Weighted Sit-ups
15 ButterflyWeighted Sit-ups
*Repeat in Reverse Order*
I see ya Mike! Mike shows up laid back but ready. He’s easy goin and jokes on himself, but he ain’t too cool to go hard when it’s time. Mikes been nothing but a gentleman since joining CFHSV. He’s a smart CrossFitter that has longevity in mind. Always good to see Mike stroll through the door with that grin and a twinkle in his eye before he wrestles a WOD to the ground. Keep showin up my man!
Mike looking focused and no doubt going hard on that rower. This man is the total package — a hard working athlete who treats everyone with kindness and respect. Mike trains smart and always gets the most out of his workouts. He’s motivated to push his limits and keep making gains, but he’s also smart and trains for the long game. Mike is always personable and friendly, and it’s always good to see him walking through the door. Way to go, Mike…keep after it! 😄
A. 18:50 scaled life (push-ups, ring rows)
B. Complete
22:59 scaled to BMU’s
31:17 RX
22:59 scaled to burpee ctb
19:28 scaled to bar mus
24:47 rx
22:45 rx in 2022
19:40 rx in 2020
22:14 rx w/ 30# WB in 2019
19:12 scaled RMU reps to 5-4-3-2-2-2 in 2017
17:15 mrx
Last year 17:53 mrx
Duke gettin lean!
Looking good Mike. He is always going hard and showing out!
19:55 Scaled (BMU)
17:20 RX (10’ WBS)
2022: 22:12 RX
25:15 Rx
17:05 rx
19:17 rx
(2022: 20:41 rx)
17:48 Rx
Yesterday’s Big Bear Complex Workout –
A: 220#
B: 185#
C: 5 RFT (200m Run + 7 BackSquats@185 from grd)
Time = 9:16
19:25 RX
15:39 Rx
23:28 rx
18:59 Rx