Payback
Newbie
I offer the following to any all individuals here interested in establishing dominance over that classic benchmark of fitness and upper body strength, the Pull Up Bar.
For backstory: I am currently in my 19th year of service in the mighty fine United States Marine Corps, I also spent 4 years in another military program geared toward preparing myself for a long and prosperous career of crayon eating, "YUT/KILL!!!" screaming, goofy haircuts, waking up insanely early, and high functioning alcoholism. The Pull Up is the event which gauges upper body strength by the Marine Corps value system on our annual Physical Fitness Test and every correctly performed repetition is awarded 5 points toward the overall score. Giving rise to its unofficial title "The Money Maker". (Abdominal Crunches being referred to as "The Freebie" and the 3 Mile Run as "The Suckfest" or just "The Suck".) I was introduced to the Recon Ron Pull Up Program by a fellow Officer during my tour at MCRD Parris Island, SC and ever since I adopted it I have never failed to achieve the Maximum number of Pull Ups for my age group on the PFT. (Typically 20, though the USMC recently changed the standards in order to fuck with us. Consult the USMC website to receive the Max value for your age group.)
Recon Ron Pullup Program Weekly Breakdown
***Note: In my personal experience I have never progressed beyond "Week 13" in preparing for the PFT and have had no issue executing 20 pull ups for a perfect score. When I am not preparing for the PFT I typically only do pullups 3 days a week (as opposed to 5 when in training) and I pick Weeks 4-6 to be my "maintenance" sets.
RULES/STANDARDS:
- Payback sends
For backstory: I am currently in my 19th year of service in the mighty fine United States Marine Corps, I also spent 4 years in another military program geared toward preparing myself for a long and prosperous career of crayon eating, "YUT/KILL!!!" screaming, goofy haircuts, waking up insanely early, and high functioning alcoholism. The Pull Up is the event which gauges upper body strength by the Marine Corps value system on our annual Physical Fitness Test and every correctly performed repetition is awarded 5 points toward the overall score. Giving rise to its unofficial title "The Money Maker". (Abdominal Crunches being referred to as "The Freebie" and the 3 Mile Run as "The Suckfest" or just "The Suck".) I was introduced to the Recon Ron Pull Up Program by a fellow Officer during my tour at MCRD Parris Island, SC and ever since I adopted it I have never failed to achieve the Maximum number of Pull Ups for my age group on the PFT. (Typically 20, though the USMC recently changed the standards in order to fuck with us. Consult the USMC website to receive the Max value for your age group.)
Recon Ron Pullup Program Weekly Breakdown
***Note: In my personal experience I have never progressed beyond "Week 13" in preparing for the PFT and have had no issue executing 20 pull ups for a perfect score. When I am not preparing for the PFT I typically only do pullups 3 days a week (as opposed to 5 when in training) and I pick Weeks 4-6 to be my "maintenance" sets.
RULES/STANDARDS:
- You need to be able to perform 6 pull ups in order to begin the program.
- You have as much time as you need.
- At no point is your chin allowed to rest on the bar.
- Assistance to get into the pull-up position is allowed such as a stepping stool or lifted to the bar, but can not be used to help achieve the first pull-up, you must start from a dead hang.
- Grasp the bar with your palms facing forward or to the rear.
- Have your arms fully extended and feet free from touching the ground or any assisting mount with the body motionless, you are now in the starting position.
- Your legs can be straight or bent but are not allowed to be above the waist.
- Whipping, bicycle kicking, or kipping is not allowed and if observed that pull-up will result in no count for that pull-up.
- A repetition requires raising your body until your chin is above the bar, then lowering until your arms are fully extended, and the body is once again at a dead hang.
- Payback sends