WOD: Nate
Monday, September 14, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 8min AMRAP 8 Banded Pull Aparts 8 Banded OH Press 8 Banded Good Mornings 4 Bar/Ring Swings 8 Ring Rows 8 HS Shoulder Taps 8 Hip Bridges
Score type: Not Scored
Prep
6 Hip Kips 6 Ring Transitions 6 Negative Dips 2 Muscle Ups
HSPU 3 x 2
AKBS 3 x 4
1 Muscle Up 2 HSPU 4 AKBS
Score type: Not Scored
NATE
As many rounds as possible in 20 minutes: •2 Muscle-ups •4 Handstand Push-ups •8 2-Pood Kettlebell swings
Score type: Rounds + Reps
What Makes This Workout Effective
“Nate” is one of CrossFit’s Hero WODs. It honors U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, 29, of Durham, New Hampshire, who was killed during combat operations in Iraq on February 4, 2008. He is survived by his wife and his son, Parker.
Today’s AMRAP is 20 minutes of 2 muscle-ups, 4 handstand push-ups and 8 kettlebell swings at 2 pood. The muscle-ups and handstand push-ups both lean on your shoulders and triceps, and the swings ask for a hard hip snap while your grip is already tired, so nothing in the round gives your upper body a real break. Pick a pace you can hold for all 20 minutes, and take a moment before the clock starts to remember who this workout is for.
In Memory Of
Nate Hardy
Scaling Options
| Level | Modifications |
|---|---|
| Rx | As many rounds as possible in 20 minutes of 2 muscle-ups, 4 handstand push-ups and 8 kettlebell swings at 2 pood. |
| Intermediate | Replace each muscle-up with 2 chest-to-bar pull-ups and 2 ring dips, do handstand push-ups to a raised target of stacked mats, and swing a lighter kettlebell. |
| Beginner | 2 jumping pull-ups and 2 box dips for each muscle-up, pike push-ups with your feet on a box or on the floor, and kettlebell swings to eye level with a light bell. |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I pace 20 minutes of Nate?
A: Treat the muscle-ups as the pacer. The round only moves as fast as you can do 2 clean muscle-ups, so rest before you get to the rings rather than failing on them. Missed muscle-ups cost far more time and shoulder energy than a planned ten-second breather.
Q: How do I keep my handstand push-ups from falling apart in later rounds?
A: Break the 4 into 2 and 2 from the first round, before you need to. Kick up, do two controlled reps, come down, shake out, and do two more. Once handstand push-ups start stalling halfway up, the next rep is usually a no-rep, so switch to your scaled version and keep moving.
Q: I don’t have a muscle-up yet. Can I still do Nate?
A: Yes. Chest-to-bar pull-ups plus ring dips train both halves of the muscle-up, and jumping pull-ups plus box dips train the same pull-and-press pattern at a lower level. The workout’s intent is a steady 20 minutes of pulling, pressing and hinging, and every version gets you there.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136