Maupin workout

Maupin Crossfit Workout

Overview of Maupin Workout

Maupin is a CrossFit workout named after U.S. Army Staff Sgt. Keith “Matt” Maupin, who was captured and killed in Iraq in 2004. This workout was first posted on the CrossFit main site in 2008. It is a hero workout that honors the sacrifice of Sgt. Maupin and all the men and women who have served in the military. The workout involves running and a series of bodyweight exercises, including pull-ups, push-ups, and squats. It is a challenging workout that requires both strength and endurance.

Maupin Workout: Workout Description

The Maupin workout consists of four rounds for time:

  • Run 800 meters
  • 49 push-ups
  • 49 sit-ups
  • 49 air squats
  • Run 800 meters
  • 49 pull-ups

The workout starts and ends with an 800-meter run. After the first run, the athlete performs 49 push-ups, 49 sit-ups, and 49 air squats, in that order. Then, the athlete runs another 800 meters before finishing with 49 pull-ups. The workout is timed, and the goal is to complete it as fast as possible.

Maupin Workout: Variations and Scaling Options

The Maupin workout can be scaled by reducing the number of repetitions or rounds. For beginners, it is recommended to start with one or two rounds and gradually increase the number of rounds as they build endurance. Another scaling option is to perform the push-ups, sit-ups, and air squats on the knees instead of the toes. For those who cannot do pull-ups, jumping pull-ups or assisted pull-ups with a band can be used.

Maupin Workout: Tips and Strategies

  • Pace yourself: The Maupin workout is a long and challenging workout that requires pacing. It is important to find a sustainable pace from the beginning and avoid going too fast in the first round.
  • Break up the reps: Breaking up the reps into smaller sets can help manage fatigue and prevent burnout. For example, instead of doing 49 push-ups in a row, break them up into sets of 7 or 10.
  • Focus on form: Maintaining proper form is crucial to prevent injury and maximize efficiency. For example, keeping the elbows close to the body during push-ups and pull-ups can help engage the chest and back muscles more effectively.
  • Warm-up and cool-down: A proper warm-up and cool-down routine can help prepare the body for the workout and prevent injury. It is recommended to do some dynamic stretching and mobility exercises before the workout and some static stretching and foam rolling after the workout.

Maupin Workout: Athlete Performance

The average time to complete the Maupin workout varies depending on the athlete’s level of fitness and experience. Here are some average times for different levels of athletes:

  • Beginner: 40-50 minutes
  • Intermediate: 30-40 minutes
  • Advanced: 20-30 minutes


The Maupin workout is a challenging and meaningful workout that honors the sacrifice of Sgt. Maupin and all the men and women who have served in the military. It requires both strength and endurance and can be scaled to accommodate different levels of fitness. By following the tips and strategies and focusing on proper form, athletes can complete the workout efficiently and safely.