Today we'll be working on pull up focused movements. We'll start with some foam rolling and dynamic warm ups before going into two pulling focused circuits. We'll wrap things up today with a conditioning circuit that'll push you today.
Overview
Upper SMR
Upper Body Dynamic Warm Up
Murph Pull Up Prep A
Murph Pull Up Prep B
Murph Conditioning
Familiarize yourself with the Rate of Perceived Exertion (RPE) Scale
RPE Scale
1 Very light, recovery effort
2-3 Slightly harder but still comfortable. Can carry a conversation.
4-6 Moderate effort. Breathing is heavier, can speak in sentences.
7-8 Hard effort. Can speak in short sentences
9-10 Very hard to max effort. Can barely speak, can maintain for a couple minutes