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Fajita-spiced pork chop with tomato salsa, pickled jalapeño & garlic lime crema.

The Muscle-up

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30 muscle-ups

Fajita-spiced pork chop with tomato salsa, pickled jalapeño & garlic lime crema.

The muscle-up is astonishingly difficult to perform, unrivaled in building upper-body strength, a critical survival skill, and most amazingly of all, virtually unknown.

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Simply put, the muscle-up is moving from hanging below rings to supported above them. Coach Glassman first posed the challenge of 30 reps for time in June of 2002, then followed up that November with his article describing the exercise in detail.

Later, the drive for maximizing power output within workouts brought the rise of the “kipping pull-up,” which naturally led to its counterpart on the rings, the “kipping muscle-up.”

Today we want you working the strict muscle-up, focussing on a strong false grip and control through the transition.

Post time to complete to comments, as well as type of assistance used, if any.

Ingredients

1 pork chop (6 oz, boneless)
½ large tomato, diced into ½-inch pieces
1 scallion, thinly sliced (whites and greens separated)
1 small garlic clove, minced (reserve a pinch)
½ jalapeño, thinly sliced (mince a few slices for ½ tsp)
¼ lime, zested and quartered
1 Tbsp mayonnaise
1 Tbsp sour cream
¼ tsp Fajita Spice Blend
½ tsp stock concentrate
Butter (for cooking)
Salt and pepper, to taste

 

Macronutrients

Protein: 43g
Fat: 31g
Carbs: 8g

Preparation

Prepare Ingredients: Wash and dry all produce. Mince or grate garlic (1 small clove), reserving a pinch for the crema. Separate scallion whites and greens. Thinly slice the jalapeño (½ jalapeño), and mince some slices until you have (½ tsp). Zest the lime (¼ lime) and dice the tomato (½ large).

Pickle the Jalapeño: In a small microwave-safe bowl, combine sliced jalapeño (½ jalapeño), juice from lime (¼ lime), and a pinch of salt. Cover and microwave for 30 seconds. Set aside to pickle, stirring occasionally.

Cook the Pork Chop: Pat the pork chop (6 oz) dry with paper towels and season generously with Fajita Spice Blend (¼ tsp), salt, and pepper.

Heat butter in a large pan over medium-high heat. Cook the pork for 4-6 minutes per side, until browned and fully cooked through (internal temperature should reach 145°F). Transfer to a cutting board and allow to rest.

Make the Tomato Salsa: In a medium bowl, combine diced tomato (½ large), half the scallion greens, lime zest (¼ lime), a squeeze of lime juice (¼ lime), and as much of the minced jalapeño (½ tsp) as desired. Season with salt and pepper. Set aside.

Make the Garlic Lime Crema: In a small bowl, combine mayonnaise (1 Tbsp), sour cream (1 Tbsp), reserved minced garlic (pinch), a squeeze of lime juice (¼ lime), a big pinch of lime zest (¼ lime), and a pinch of minced jalapeño (to taste). For extra heat, add a splash of pickling liquid from the jalapeños. Stir in water 1 tsp at a time until the mixture reaches a drizzling consistency. Season with salt and pepper.

Finish & Serve: Thinly slice the pork chop crosswise. Divide the tomato salsa between plates and top with sliced pork. Drizzle the garlic lime crema over the pork and garnish with remaining scallion greens and as much pickled jalapeño as desired (drained first). Serve with remaining lime wedges.

With today's lofty task of completing 30 strict reps, we look back at Coach's 2002 article describing the basics of this exercise.

FULL ARTICLE

COMMENTS

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Albert Lu March 02, 2025 | 09:40 EST
16:13; previous was 8:58 on 7/25/23; 6-4-4-3-2-2-3-2-2-2 kipping ring muscle-ups
Today, with 30 second Bike Erg sprints (350-400 watts) in between sets of 3 Ring Muscle-ups at a time (knees bent in a tuck starting position; false grip), with Coach Dez only biking 30 second sprints, rings from 2nd highest bar inside
Peter Shaw March 02, 2025 | 12:21 EST
Strict
13:45
- 3:30 slower than my best. Day after 25.1
Kevin Brafford March 04, 2025 | 20:23 EST
35+ men’s soccer league
M/45/215
Charlotte, NC
Pablo Cervigni March 07, 2025 | 10:01 EST
3:47 scaled
Lower rings leg straight
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