“The MLK Muscle-Up Mile ” by DB
For Time:
805 meter Row
Then
10-8-6-4-2-1 Muscle-Ups (ring) MRX Burpee C2B
20-18-16-14-12-10 WallBalls 20/14lbs 10/9′ MRX 20/10/9′
(i.e. 10 MUs & 20 WBs, 8 MUs & 18 WBs, 6 MUs & 16 WBs……10WBs & 1 MU.)
Then
804 meter Row
Compare to January 20, 2025.
WOD: Burpee pull ups and 20# WB
21:06
2025 – 23:39
2023 – 19:50
2022 – 21:17
Should have checked my previous times before WOD – could have PR’d 🙁
WOD: 22:28
Burpee pull-ups
14lb med ball
WOD MRX 20:11
Burpee C2B 16:37
Activator: completed
“The MLK Muscle-Up Mile ” Rx’d
21:54 (Long straps)
2025: 20:52(Long straps)
2024: 23:30 (Long straps)
2023: 20:49 (pr)
2022: 22:32
2021: 21:16
MLK Mile very modified
805M row
9 MU then strained lats/triceps
Switched to pushups
Completed all wall ball sets
Distracted Michael and Alec for a bit
804M row
Time- 19 something
2025- no score
2024- 17:48 (bar MU)
2023- 19:51 (bar MU)
2022- 17:52 w/burpee CTB rounds& MU attempts
2021- 19:48 w/ burpee CTB for rounds 10-8-6 then ring dips for 4-2-1
2020- 23:00 all burpee CTB
WOD
First 10 – burpee strict C2B
All other rounds burpees strict PU’s
17:49
Activator: completed
“The MLK Muscle-Up Mile ” Rx’d
27:53 short straps
Scaled – ring rows, no burpees, 8# WB push press
16:58
WOD
As Rx’d
1st row average pace: 1:58.6
2nd row average pace: 1:59.6
Had to split up the set of 8 MU’s (6-2) and 6 MU’s (5-1) with everything else unbroken.
Time: 16:00
1-20-25=18:30
1-15-24=16:44
1-16-23=16:47
1-17-22=16:21
1-18-21=16:12
1-20-20=16:00
1-21-19=16:40
1-15-18=17:13
1-16-17=18:40
Wod: 24:48
RMU: 5-4-3-2-1-1
WB: 20-18-16-14-12-10
Wod RX: 21:18
Wod. burp PU / 20#
19:18
6 miles (3 before/after)
Wod as rxd (first time)
19:56
1 miss; strung 3’s and 2’s
2023: burpee c2b 17:22
Wod rx
23:16
WOD with BC2B 18:14
Activator MRX 14#
WOD RX Burpee C2B
17:12
2026 – 17:18 burpee c2b, 20# WB
2025 – 17:11 scaled to burpee c2b and 16# WB