6 Chest-to-bar Pull-ups
* Every 1 min for 3 mins.
3-6 reps. Athletes may choose strict, weighted or kipping.
Every 5 mins for 25 mins do:
10 Bench Press, pick load
max rep Chest-to-bar Pull-ups
Go every 5 mins.
After completing Max-unbroken chest-to-bar pull-ups, rest the remainder of the interval.
Intended Stimulus
✔ Heavy(ish) day paired with Murph prep.
✔ Moderate-to-heavy bench press load; unbroken reps.
✔ 40+ pull-ups across 5 rounds in sets of ~8+; beginners may perform fewer reps to focus on technique.
Movement Scaling Options
Bench press | Load, dumbbell bench press
Chest-to-bar pull-ups | Reps, pull-ups, strict banded pull-ups
Stretching & Campfire
1 set:
1:00 lacrosse-ball chest mash/side
1:00 child’s pose stretch
“Don’t count the days, make the days count.”
— Muhammad Ali
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