Background
Ryan honors Maplewood, Missouri, firefighter Ryan Hummert, 22, who was killed by sniper fire on July 21, 2008, when he stepped off his fire truck responding to a call.
The Workout
5 Rounds for Time
- 7 Muscle-ups
- 21 Burpees
Your score is your time. That is 35 muscle-ups and 105 burpees. Each burpee finishes with a jump to touch a target one foot above your max standing reach.
Scaling Notes
- Muscle-ups: Jumping muscle-ups, chest-to-bar pull-ups plus dips, or 7 pull-ups plus 7 dips.
- Burpees: Reduce to 15 or 12 per round if needed. Step-back burpees are fine.
- Rounds: 3 or 4 rounds if 5 will take more than about 25–30 minutes.
- Intent: Keep the 7-and-21 pairing if you can. Scale the skill, not the structure.