12/1/18 THE MAC Workout in memory of TSgt Bryan (The MAC) McMullen

Helkaahaien87

My close friend TStg Bryan (MAC) McMullen passed away recently. We want to do right by him so we're doing this crazy workout that Bryan loved (and mastered). We want to share the hell out of this so if interested please join us on December 1st and share as much as you like! We'll be using the tag #TheMACworkout and you can do this as Beginner, intermediate, or advance as a Little MAC (no weight) or Big MAC (weighted).

We'd love to see this become big and plan to do it actually. Hope you join us on December 1st!

Details:
Beginner is 6-1, intermediate is 8-1, Advance is 10-1

All right gang, as promised.....here is “the Mac”. Share the hell out of this! Let’s do our boy right and go big on this workout. Official workout date 1 Dec 18 or as close to that as possible. Post pics and vids to this page to honor our brother! I am posting 2 pics of Mac’s personal Times! Finish the Mac with a post workout selfie! For those of us in San Antonio, we will be doing the Mac at 0900 at Never Falter CrossFit. I will post an invite shortly! Hit me up with any questions about the workout!
TC

Bryan "Mac" McMullen
#TheMACworkout
Calisthenics Pyramid for Time(Advance):
10-9-8-7-6-5-4-3-2-1

1× Pull Up
2x Dip
3× Push ups
4x Sit Ups
5x Air Squats
*Multiply the number in the round by the number in front of the exercise (1st Round = 10 x 1 Pullup; 10 x 2 Dips; 10 x 3 Pushups; etc - 2nd Round = 9 x 1 Pullup' 9 x 2 Dips; etc...)

End of Workout Ritual: 100× empty barbell curls & obligatory "Mac" gym selfie.

Little Mac is run "slick" no weight vest

Big Mac is run "loaded" with plate carrier "body armor"

Rep scheme: Multiply Reps by Round #
Example:
First Round

10 Pull Up
20 Dip
30 Push ups
40 Sit Ups
50 Air Squats

Second Round

9 Pull Up
18 Dip
27 Push ups
36 Sit Ups
45 Air Squats

Third Round

8 Pull Up
16 Dip
24 Push ups
32 Sit Ups
40 Air Squats

Fourth Round

7 Pull Up
14 Dip
21 Push ups
28 Sit Ups
35 Air Squats

Fifth Round

6 Pull Up
12 Dip
18 Push ups
24 Sit Ups
30 Air Squats

Sixth Round

5 Pull Up
10 Dip
15 Push ups
20 Sit Ups
25 Air Squats

Seventh Round

4 Pull Up
8 Dip
12 Push ups
16 Sit Ups
20 Air Squats

Eighth Round

3 Pull Up
6 Dip
9 Push ups
12 Sit Ups
15 Air Squats

Ninth Round

2 Pull Up
4 Dip
6 Push ups
8 Sit Ups
10 Air Squats

Tenth Round

1× Pull Up
2x Dip
3× Push ups
4x Sit Ups
5x Air Squat

Followed by Post Workout Ritual & selfie!