Four Tokyo Olympic medalists share their experiences with CrossFit.

The muscle-up is a movement that transitions from a hanging position below the rings to a supported position, arms extended, above the rings. It is a combination movement containing both a pull-up and a dip. Far from a contrivance, the muscle-up is hugely functional. With a muscle-up, you’ll be able to surmount any object on which you can get a finger hold — if you can touch it, you can get up on it. The value here for survival, police, firefighter, and military use is impossible to overstate.

Strength and technique will get you atop the rings.