No matter how adept or skillful you are at pull-ups, the shoulder is still a complicated joint prone to injury. There are four major muscles and three ligaments that surround the rotator cuff, and that doesn't even count the rest of the muscles in the back, arms, and neck that aid in movement of the shoulder. In other words, there is a lot going on there.

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1. Keep your composure, as Mikey always says. We have all been guilty of it: the timer beeps, panic sets in, and we take off like a bat out of hell. In this case, composure means not coming out too hot. Nobody trying to have a successful Murph experience is planning to PR their first mile.

2. Hydrate the day before. Beer does ….