The muscle up is one of the most coveted movements in CrossFit. Everyone wants to get a muscle up. And with good reason. Muscle ups are just plain cool. Cliff joined CrossFit West Santa Cruz years ago because he learned a muscle up in five minutes in his free trial class after attempting them for a year on his own.
I feel that one of them biggest obstacles with muscle ups is the name—muscle up. It should really be called momentum up, because you don’t muscle it, you swing up with momentum and technique. But you can just muscle it, if you’ve got the muscle. A deadhang muscle up is a different beast. All muscle. No swing, no technique, just strength.