Ryan
Five rounds of muscle-ups and burpees — a simple two-movement gymnastics-and-bodyweight couplet.
5 Rounds For Time
Movements in this workout
Scaling
Scaled
Jumping muscle-ups or 2:1 pull-ups + dips; burpees unmodified. Five rounds of burpee-fatigued muscle-ups is advanced by design — scale without apology.
Beginner
5 rounds of 5 ring rows + 5 push-ups and 10 burpees. The couplet's rhythm — skill work on failing arms — survives any substitution.
The story
Honors Maplewood, Missouri, firefighter Ryan Hummert, 22, killed by sniper fire on July 21, 2008, while responding to his first call as a firefighter. Muscle-ups and burpees, five rounds — short on movements, long on suffering.
More Hero WODs
Structured data from the WodWiz Open WOD Database (CC BY 4.0).