Workout 20228

Created: July 21, 2026

Description:

2014 CrossFit Games, Workout 7 - Muscle-Up Biathlon
For time:
400-meter run
18 muscle ups
400-meter run
15 muscle ups
400-meter run
12 muscle ups
If you break any of the sets of muscle ups, run a 200-meter penalty lap.
Stimulus and Strategy:
Today's workout pushes the boundaries of muscular stamina and endurance. How many reps can you perform unbroken? Can you hold your technique together to squeeze out 1 or 2 more reps and avoid the penalty? Unless you're performing the muscle ups unbroken, use the 400-meter runs as recovery for the next set. If you can perform muscle ups, but the volume is too much, consider reducing the reps to a number you may have to break no more than twice. If you're not able to perform muscle ups, consider a challenging pulling movement like chest to bar or chin over bar pull ups.
Intermediate option:
For time:
400-meter run
9 muscle ups
400-meter run
6 muscle ups
400-meter run
3 muscle ups
If you break any of the sets of muscle ups, run a 200-meter penalty lap.
Beginner option:
For time:
400-meter run
18 ring rows
400-meter run
15 ring rows
400-meter run
12 ring rows
Resources:
Running | Change in Support Drill
The Kipping Muscle-Up
Muscle-Up Cycling Tips
Muscle-Up Transition Drill Tips
The Ring Row
A Men's Muscle-Up Biathlon to Remember - 2014 CrossFit Games
Find a gym near you:
View the CrossFit map

Number of Times Completed: 1