So last night I was able to find a good tree with a high enough branch to hang up some gymnastic rings. It would be my first attempt at a muscle-up on rings as I normally just do them on a straight bar. Well it took three tries, which was not bad at all, and up I went.
The muscle-up is great upper body exercise, using both the pulling and pushing muscles and is arguably one of the best exercises for generating huge amounts of strength relative to body weight.
Further Info from Crossfit:
Full pdf from Coach Glassman
Video Demonstration from BJ Penn
Greg Amundson doing a WOD involving muscle-ups: Just for the record this guy is 6′ and 200 lbs so saying that as you get bigger you get slower or that it is harder to do pull-ups is only a myth. It just gives people an excuse to not work hard in areas other than lifting weights. This guy is incredible with a 335 lb bench press (for those who care) and a sub 18 min 5k, he has scored the perfect score on the marines PFT mutliple times in a row.
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