CrossFit Muscle Up Progression Guide

What is the Muscle Up Progression guide and why is it here?

I spent 6-years as an instructor at CrossFit One World in the Bay Area. During that time I had the opportunity to work with hundreds of clients in our classes over the years. We also hosted dozens of seminars and I was able to see observe and talk to those people as well. In that time, I had the opportunity to pick up a thing or two on the Muscle Up Progression.

I learned so much in that time and one of the themes I observed is this. Many people know how to progress with barbell training. This is because it’s intuitive and linear.

Less is know how to progress from not being able to  do a pull up or dip and progressing all the way to a muscle up. This is especially true for beginners athletes who have never been on the rings. Are still building up basic upper body strength with pull ups or push ups. It seems like a long and daunting road to be able to do a muscle ups.

The purpose of this guide and the RX CrossFit Gymnastics program is to help people progress through these body weight movements as intuitively as they would barbell movements.

Do you offer other progressions?

I do! This is part a five part series that covers the foundational bodyweight movements. You can access up to Level 1 in any of the blog posts. The full programs contain levels 1-5 for each of the movements. Additionally there are movement videos, weekly templates, and a progress tracker.

Intro to the Muscle Up Progression Guide

The Muscle Up progression is part of a series of posts and programs on this site. The posts offer an introduction to the progression. The programs offer the full progression to master the movement

Both the posts and programs are accessory strength programs for CrossFitters. The problem these posts an programs aim to solve is the chasm in programming available. What is that chasm you say? The chasm is a straight forward way to progress through bodyweight movements.

How does someone move from zero to 10 ring muscle ups in a methodical progression? The standard response a trainer takes to solve this problem is to teach skill first. Show an athlete false grip. Show them how to kip. Then have them attempt muscle ups till they get it.

That is too ambiguous for my liking. When it comes to the Muscle Up an athlete needs to have baseline strength first. In my programs, that will be level 3 pull ups and rings dips.

In level pull ups an athlete can do 5-10 stict pull ups and is beginning to learn to kip. In level 3 dips the athlete can complete 5-10 strict ring dips.

Why would anyone attempt a muscle up without that baseline? Strength first. Then skill when it comes to MU progressions is my rule of thumb.

This post and my programs address this problem and deficiency in available programming. These progressions are a means to an end. The design of the progressions is so that you can graduate and move on.

Success looks like this. You currently cannot do a muscle up but desire one. You start the progressions and follow them for 2 to 6 months. In that time you build up to doing 10+ kipping muscle ups and can even do a few strict ones.

Once you hit that level of strength you dial back my programming to 2-3 times a month. This will allow you start working on other skills and build capacity through CF programming.

What are muscle ups?

If you’re here, I bet you already know! To make sure everyone is on the same page lets do a quick review.

A muscle up is when one hangs from an apparatus, pulls up, and extends their arms so they are on top of the apparatus. The apparatus, most of the time, will be rings or a bar.

When considering the functional side of things, you know, what CrossFit is for. A way to systematize phyiscal traing so that the body is capable of moving in a way we evolved todo. The Muscle Up mimics being able to get your body up on something. This could be a tree branch or rock. For our purposes though we’ll stick to rings and bars!

Here is a quick video clip of me doing a kipping ring muscle up.

And here is one of me doing them on a pull up bar.

The Level Up Method

The muscle-up progression uses my Level Up method. The Level Up method is a framework to organize each of the RX CrossFit programs.

There are five levels. Each level has a goal to move to the next level. Each level is designed and programmed to fit the needs of athletes within that level. Once someone graduates to a new level the programming is adjusted to help reach the goal of the next level.

Muscle Up Progression

How to get started with the CrossFit Muscle Up Progression Guide?

It is simple to get started on the muscle up progressions. There are 5 levels below. Each level has a Current Ability section.

First, you should locate your current ability. Lets say that you cannot do a ring muscle up right now. That means you start right at level 1. Don’t worry! We can get you there if you’re diligent.

My MU progressions are different than the others. With the others, anyone can start at level 1. With this guide you need to have a base level strength in pull ups and ring ups.

To start with Level 1 MU, you should be at level 3 in my ring dip and pull up progressions. That means you can do the following:

  • 5-10 Strict Pull Ups
  • 5-10 String ring dips
  • Ability to do kipping pull ups

Can you do that? Great! Then you would be able to start at level 1. If not, I would suggest progressing to level 3 before attempting Muscle Ups.

Assuming you qualify

 


Level 1: CrossFit Muscle Up Progression

If you have completed the pre-reqs you have enough strength to do a MU. In this level we are working on the transition.

We both know that you can do a chest to bar pull up. We also know that you can do a dip so deep it would make your mom proud. But, what happens in-between? What does that transition look like? Thats what we are here to learn in level 1.

This level is dedicated to Muscle Up Progression drills. Specifically the false grip and the transition between the top of the pull and bottom of the dip.

Unlike all other levels where there is a clear goal, this one is more amorphous. I want you to build confidence with the transition and false grip. For some, that may be cycle through once. For others, that may mean cycle through four times for an entire month.

You should go through this cycle at least twice. Even if you feel like its a waste of time. If you would like to get through it quickly then feel free to cycle through it 2-3 times in the first week before going to level 2.

  • Prerequisite: Level 3 pull-ups and Level 3 Ring Dips complete.
  • Move to Level 2 Muscle-Up when: Build strength with false grip, become efficient at chest-to-ring kipping false grip pull-ups, and practice ring turn-over.
  • Notes: This level has a heavy emphasis on building strength in the transitional phase between the pull and bottom of the dip. I suggest cycling through this 3-6 times before going to level 2 muscle-up even if after 1 cycle you feel comfortable.
  • Suggested scale during WOD’s: Jumping muscle-ups.
Programming | Microcyle for Level 1 CrossFit Kipping Muscle Up
Day 1 Day 2 Day 3
Technique Technique Technique
5-10 minutes practice of false grip kipping ring pull ups 3 x 5 false grip ring rows at highest incline possible. 5-10 minutes practice of strict false grip ring pull ups in hollow rock position. Go as high as possible.
20-30 reps of proximal ring wrist rotations with as little leg assistance as possible 10×1 jumping up to a ring dip at lowest possible height 5×5 muscle-up transitions from toes.

 

 

False Grip Ring Rows


False Grip Kipping Ring Pull Ups


False grip Proximal wrist rotations with feet under shoulders


Jumping to Dip

Muscle Up Transition from toes


Level 2: CrossFit Muscle Up Progression

Did you head my warning and go through the level 1 cycle at least twice? No? Go back. Do not pass go. Do not collect two hundred dollars.

By now you should be familiar with the transition and false grip. In level 2 we are going to get you your first kipping ring muscle up!

The main tool in our arsenal to do this will be jumping muscle ups. You can see those in the muscle up progression movement library.

Once you get your first muscle up I want you to send me an email! I love getting those. Its an exciting moment in your CrossFit progressions to be apart of the MU club.

With that said, you wont move to level 3 the second you get a MU. Its very common for someone to get a MU and then not be able to replicate it the same day or for a few days. Don’t worry. Thats normal.

If that does happen to you all you need to do is continue through the programming in level 2. It will click. Trust me. Once it does you’ll be able to knock one out any day of the week. Thats when you move to level 3.

Prerequisite: Feel comfortable with false grip and the transition from the pull to the bottom of the dip. Be sure you did the level 1 muscle-up cycle 3-6 times.

  • Current ability: 0 ring kipping muscle-ups. Comfortable with the transition and false grip
  • Move to Level 3 Muscle-Up when: 1 ring muscle-up any day of the week. Do not move to phase 3 when you get your first muscle-up! Wait till you can do it with 100% certainty all the time. I’ve seen many people over the years who get a muscle-up and cannot replicate it for weeks.
  • Notes: When do get your first muscle-up try to get as many as possible within the next 30 minutes, later on that day if possible, and each time you go into the gym for the next week. Your goal is to get the movement down by practicing as much as possible.
  • Suggested scale during WOD’s: Jumping muscle-ups.

Level 2 Programming and Video in RX Gymnastics Program

Level 3: CrossFit Muscle Up Progression

Congrats on making it this far! In Level 3 you should have a solid kipping muscle up on the rings.

In level 3 we have three areas of intent focus.

First, we will be learning the technique for stringing together ring muscle ups. If you completed level 3 pull ups with me this will very similar. We break down the kipping motion and part-by-part and practice them. Once we have all the pieces we then put them together into one fluid motion. The result will be the ability to string them together.

Second, with will work on capacity building. This only means specific strength needed to do more reps.

Third, we’ll introduce the bar muscle up. The bar MU is actually a little harder than rings because it requires more strength on the pull. Reason being is you need to pull your body around the bar whereas with rings there is a gap that your body goes through.

  • Current ability: 1 kipping ring muscle-up any day of the week.
  • Move to Level 4 Muscle Up when: 5 kipping ring muscle-ups unbroken and 1 bar muscle-up.
  • Objective: Stringing kipping ring muscle-ups together and a bar muscle-up.

Level 3 Programming and Video in RX Gymnastics Program

Level 4: CrossFit Muscle Up Progression

Now we are rolling! By now you should feel comfortable popping up on the rings and busting out some muscle ups. Your friends are scratching their heads wondering how you are progressing so quickly.

In level 4 we build on top of what we already know. We want to string together more muscle ups on both ring and bar. Additionally we want to start learning how to do a strict muscle up. Strict muscle ups are a fantastic strength builder even if they don’t show up in WOD programming much.

Like with strict pull ups, the more strict muscle ups you can do the more kipping muscle ups you can do.

In level 4 you’ll notice we have two microcycles. The way you handle that is to complete the first one then the second one.

  • Current ability: 5 kipping ring muscle-ups unbroken and 1 bar muscle-up.
  • Move to Level 5 Muscle Up when: 8 women/ 12 men kipping ring muscle-ups, able to string together bar muscle-ups, and 1 strict ring muscle-up.
  • Objective: Muscle-up capacity that will translate into decreasing your time for the “30 Muscle Ups for time” workout.

Level 4 Programming and Video in RX Gymnastics Program

Level 5: CrossFit Muscle Up Progression

Wow, here we are at the last level. Does that mean once you hit your goal capacity you can just stop? No, not really. Remember, the singular goal of the RX Gymnastics program is to get you to RX WOD’s. By this point, you are either their or almost their. If a WOD has 30 MU’s you might be able to do it but it may take a while.

Where you take it from here is totally up to you and your ambitions in CrossFit. If you to RX most WOD’s that come up, you will just need to cycle through the MU progressions below a few times a month to maintain. Something along the lines of completing a Microcycle every ~2-3 weeks would do it.

If you have competition ambitions, its time to start thinking about custom programming based on your needs.

  • Current ability: 8 women/ 12 men kipping ring muscle-ups, able to string together bar muscle-ups, and 1 strict ring muscle-up.
  • Goal: 12 women/ 18 men kipping ring muscle-ups and 7 women/ 10 men strict ring muscle-ups.
  • Objective:  The singular goal of the RX Gymnastics program is to get you to RX WOD’s . By this point you have likely reached that point and this cycle is to help you keep progressing onward with the Muscle Up. The focus moving forward will be being able to do high rep muscle-ups while fatigued.

Level 5 Programming and Video in RX Gymnastics Program

Upgrade to RX Gymnastics Program

Benefits of upgrade:

  • All  progression programming. This Includes Levels 1, 2, 3, 4, and 5.
  • Also Includes progressions for HSPU, Ring Dips, and Pull Ups.
  • Demonstration videos for each progression. Over 90+.
  • Progress tracker to track how far along you are.
  • Weekly templates to combine all movements into one program. This allows you to progress at all of the foundational movements in concert with each other.
  • Full Email Support
  • Read more about CrossFit Gymnastics.