Workout Description

Why This Workout Is Very Hard

Low-complexity movements hide very high volume and long duration. You’ll cover 3.2 km of running and perform 588 total reps of calisthenics. Push-ups are the limiter for many, with sit-ups and squats taxing midline and lower body stamina. Expect sustained, steady pacing and significant muscular endurance demands over 40–60 minutes for most intermediate athletes.

Benchmark Times for Maupin

• Elite: <36:00
• Advanced: 39:00-42:00
• Intermediate: 46:00-50:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps of push-ups, sit-ups, and air squats demand sustained muscular endurance and smart set management to avoid failure and maintain movement quality.
• Endurance (8/10): Four 800 m runs and long duration make this a primarily aerobic effort requiring steady pacing and breathing control across 40–60 minutes for most athletes.
• Speed (4/10): Transitions and smart cycling help, but going too fast risks push-up failure; moderate speed is sustainable with disciplined sets and short rests.
• Flexibility (2/10): Basic ranges of motion: full-depth squats, neutral-spine sit-ups, and standard push-up positions; mobility demands are minimal and accessible.
• Power (2/10): Little need for explosive output; the emphasis is on steady repeatable contractions rather than powerful efforts.
• Strength (1/10): No external load and no maximal efforts; strength is not the limiter compared to aerobic capacity and local muscular endurance.

Movements

• Push-Up
• Air Squat
• Sit-Up
• Run

Scaling Options

Scale to: 600 m Run + 35/35/35 reps • Elevated or knee push-ups (reduce to 25–35/round) • Cap each round at 12–14 minutes and stop at 3 rounds if needed

Scaling Explanation

Adjusting distance, reps, and push-up difficulty preserves the aerobic grind and muscular endurance stimulus while preventing failure and maintaining quality movement across all rounds.

Intended Stimulus

A long, steady grinder with controlled breathing and repeatable sets. Runs should feel like a sustainable jog that doesn’t spike your heart rate. Break push-ups early to avoid failure, then move consistently through sit-ups and air squats. Minimal resting, smooth transitions, and strict range of motion are key to keeping pace.

Coach Insight

Open at a conversational run pace and keep it. Break push-ups before you have to—think 7–10 reps with short rests from round one. The one tip: Protect your push-ups. Planned small sets beat failed reps every time. Don’t sprint the first run, and don’t let sit-ups become long, sloppy breaks. Keep moving.

Benchmark Notes

Times are set from beginner to elite based on sustained aerobic pace and bodyweight stamina. Mid-pack athletes aim for 50 minutes, with advanced finishing in the low 40s and elites near 36 minutes. Use these to plan splits per round and to choose appropriate scaling.

Modality Profile

The workout is entirely bodyweight. The majority of time is spent on gymnastic calisthenics (push-ups, sit-ups, air squats), while the four 800 m runs contribute a significant monostructural component. There is no external loading or weightlifting element.

Similar Workouts to Maupin

If you enjoy Maupin, you might also like these similar CrossFit WODs:

• Xingu E Besada (92% similar) - For Time 1,200 meter Run 100 Push-Ups 110 Reverse Lunges 50 Pull-Ups 110 Ait Squats 101 Burpees 1,20...
• McCluskey (91% similar) - For time: 3 rounds of: 9 Muscle-Ups 15 Burpee Pull-Ups 21 Pull-Ups 800 meter Run Wear a weight vest ...
• Bert (91% similar) - For Time 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Ai...
• RJ (91% similar) - For time: 5 rounds of: 800 meter Run 5 Rope Climbs (15 ft) 50 Push-Ups...
• Forrest (91% similar) - 3 Rounds For Time 20 L-Pull-Ups 30 Toes-to-Bars 40 Burpees 800 meter Run...
• Rene (90% similar) - For time: 7 rounds of: 400 meter Run 21 Walking Lunges 15 Pull-Ups 9 Burpees...
• Riley (90% similar) - For time: Run 1.5 miles 150 Burpees Run 1.5 miles Optional: Wear a 20/14 lb weight vest or body armo...
• Terry (90% similar) - For Time 1 mile Run 100 Push-Ups 100 meter Bear Crawl 1 mile Run 100 meter Bear Crawl 100 Push-Ups 1...

These WODs similar to Maupin share comparable training demands, time domains, and movement patterns.