Shoulder pain

[iapilot]

Hello all, I am hoping all is well doing these strange times.
My question for you is regarding pull-ups. As often happens age is
starting take its toll. I have been training for the upcoming Murphy and
the last two days I’m having a hell of a time with my shoulders and pull-ups.
So that being said, what’s a good alternative to pull-ups so I can still participate
this this challenge?

Thanks everyone in advance.
Cheers

[dazlittle]

if you are doing it on memorial day, I would say its probably a bit late to progress in your training so you are probably better of resting a little so you are fresh for the challenge.

Have you done it before?
Are you allowing yourself to partition it?

for those that don't know Murph is a crossfit hero WOD.

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

For time.

[iapilot]

Yes I have been doing it sense 2013, I do a modified version where I break it up.
Thanks

[Eternalstuden79]

You have not left much time for conditioning before the date. Rest is good. If you are not doing strict pull up's the stressors on the shoulder can be monumental! and you need to make sure you do enough posterior chain and shoulder work to ballance

The original Murph was called body armour and consisted of

1 mile run
20 rds Cindy (5 pull up, 10 push up, 15 air squat)
1 mile run

Carried out with a 20lb weight vest (or body armour of the day)

So these unbroken ones, are not the be all way to do it.

[iapilot]

I liked those earlier years when you did the rounds. Like I said I break it up so it’s a modified version with now a 15lbs vest. Getting to old and broken to think I’m 30 again. Still at 51 I’m trying.

[Eternalstuden79]

I liked those earlier years when you did the rounds. Like I said I break it up so it’s a modified version with now a 15lbs vest. Getting to old and broken to think I’m 30 again. Still at 51 I’m trying.

I know the feeling, I spend most of my time pretending I'm 21 not 41, then get annoyed that those in their 20's can be me!!

My only suggestion is not to butterfly the pull up's either kip them or do them strict. Last time I did murph I did strict underhand grip, as that is all my shoulder would allow me to do.

[iapilot]

Well I plowed through the workout and my shoulder felt fine, 0:47:44 with a 12lbs vest on. Its strange pull ups have been just fine no pain, this getting old stuff is for the birds.

[Eternalstuden79]

Well I plowed through the workout and my shoulder felt fine, 0:47:44 with a 12lbs vest on. Its strange pull ups have been just fine no pain, this getting old stuff is for the birds.

Good effort.

Age is just a number