Strict Pull-Up Day
One hundred strict pull-ups. No kipping. The pull-up portion of Murph turns into a death spiral when you've only trained kips - fix that here.
- Format
- For Time
- Time cap
- 30 mins
- Level
- advanced
For Time
Free on iOS and Android. Get a global ranking, score history, and head-to-head callouts.
Open in FizStrict Pull-Up Day is a for time workout by Fiz, built from 1 movement, with a 30 mins cap. It is set at advanced level.
How to approach Strict Pull-Up Day
Strict Pull-Up Day loads the lats, biceps, upper back and forearms hardest. Core take a share of the work too. Go out slower than feels natural: the opening effort is the one you can most afford to give away, and the positions you protect early are what you'll still have at the end.
Strict Pull-Up Day is scored on total time: the clock stops when the last rep is done, and a faster time ranks higher. A 30 mins cap applies, so anything unfinished at the buzzer is where your score lands.