Alyssa Murray

Gymnastics
Coach
Alyssa Murray

Are you ready to get your first bar muscle up? BMU Basics is designed for athletes that have 3+ strict pull-ups and are ready to unlock the next skill. You'll spend 20-30 minutes a day, 3 days a week, working on strict pull strength, drilling bar muscle up basics, and strengthening your grip and core. Get your first bar muscle up and get ready to crush the next Crossfit Open!

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
BMU Basics Warm-up

A

Ring Rows

3 x 8

B

Plank

1 x 0:30

C

Banded Lat Pull Down

3 x 10

D

Kip Swings

3 x 10

Sunday
Week 1 Day 1

A

Scapuler Pull Up

3 x 8

B

Pull-Up

3 x 5

C

Negative Pull Up

3 x 3

D

Hollow Hold

3 x 0:30

Tuesday
BMU Basics Warm-up

A

Ring Rows

3 x 8

B

Plank

1 x 0:30

C

Banded Lat Pull Down

3 x 10

D

Kip Swings

3 x 10

Tuesday
Week 1 Day 3

A

2+ 1n Kipping Pull-Up

3 x 4

B

Hanging Leg Raise

3 x 10

C

Banded Lat Pull Down

3 x 12

D

Ring Rows

3 x 8

Thursday
BMU Basics Warm-up

A

Ring Rows

3 x 8

B

Plank

1 x 0:30

C

Banded Lat Pull Down

3 x 10

D

Kip Swings

3 x 10

Thursday
Week 1 Day 5

A

Active Hang

3 x 0:30

B

Ring Dip

3 x 6

C

Russian Twist

3 x 20

D

Hollow Rock

3 x 15

Coach
coach-avatar Alyssa Murray

BMU Basics