T.U.P. workout

T.U.P. Crossfit Workout

Overview of T.U.P. Workout

The T.U.P. workout is named after U.S. Army Staff Sgt. Michael H. Simpson, who was killed in action in May 2013. It was created in his honor and is a hero workout that is often done on Memorial Day. The workout involves four rounds of a 200-meter run, 11 dumbbell burpee deadlifts, and 11 sit-ups. It is a challenging workout that requires both cardiovascular endurance and strength. The workout has been used in the CrossFit Games and is a popular workout among CrossFit athletes.

T.U.P. Workout: Workout Description

The T.U.P. workout consists of four rounds of the following movements:

  • 200-meter run
  • 11 dumbbell burpee deadlifts (70/50 lb.)
  • 11 sit-ups

The workout is performed for time, with the clock starting at the beginning of the first round and stopping at the end of the fourth round. The recommended weight for the dumbbell burpee deadlifts is 70/50 lb.

T.U.P. Workout Variations and Scaling Options

For those who are unable to perform the workout as prescribed, there are several scaling options available. These include:

  • Reducing the weight of the dumbbells
  • Reducing the number of rounds
  • Reducing the number of reps for each movement
  • Substituting the run with a row or bike

Athlete Performance

The average time for completing the T.U.P. workout varies depending on the athlete’s level of fitness. For advanced athletes, the workout can be completed in around 20-25 minutes, while intermediate athletes may take around 30-35 minutes. Beginner athletes may take longer than 35 minutes to complete the workout.


The T.U.P. workout is a challenging hero workout that honors the sacrifice of U.S. Army Staff Sgt. Michael H. Simpson. It requires both cardiovascular endurance and strength and can be scaled to accommodate athletes of all levels. By pacing yourself and maintaining good form, you can complete this workout efficiently and safely.