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).