- Recon Ron Pull-up Program
United States Marine doing Pull-ups.The Setup
To successfully use the Recon Ron Pull-up Program, one must follow the table below by doing five sets of pull-ups a night except for Sundays. Each set is specified on the table. To start the program, one must first be able to do six pull-ups. Also, all pull-ups must be “Dead Hang” pull-ups, where arms are fully extended before doing another pull-up.
Proper Pull-ups
A Proper Pull-up as defined by the United States Marine Corps(Commandant MC 2002).
a. Pull-up. The goal of the pull-up event is for the Marine to execute asmany accurate and complete pull-ups before dropping off the bar. The proceduresare:(1) This is not a timed event.
(2) Sweatshirts will be removed during the conduct of the pull-up event inorder to observe the lockout of the elbows with each repetition.
(3) Assistance to the bar with a step up, being lifted up, or jumping up isauthorized. Any assistance up to the bar will not be used to continue into thefirst pull-up.
(4) The bar must be grasped with both palms facing either forward or to therear.
(5) The correct starting position begins when the Marine’s arms are fullyextended beneath the bar, feet are free from touching the ground or any barmounting assist, and the body is motionless.
(6) The Marine’s legs may be positioned in a straight or bent position, butmay not be raised above the waist.
(7) One repetition consists of raising the body with the arms until thechin is above the bar, and then lowering the body until the arms are fullyextended; repeat the exercise. At no time during the execution of this event can aMarine rest his chin on the bar.
(8) The intent is to execute a vertical “dead hang” pull-up. A certainamount of inherent body movement will occur as the pull-up is executed. However,the intent is to avoid a pendulum-like motion that enhances the ability to executethe pull-up. Whipping, kicking, kipping of the body or legs, or any leg movementused to assist in the vertical progression of the pull-up is not authorized. Ifobserved, the repetition will not count for score.
(9) A repetition will be counted when an accurate and complete pull-up isperformed.
The Table
References
Citation
last =Commandant Marine Corps 2002
author-link =http://www.usmc.mil
publication-date =10 May 02
date =10 May 02
year =2002
title =MARINE CORPS ORDER P6100.12
edition =C 472TP
publisher =United States Marine Corps
url =http://www.usmc.mil/directiv.nsf/1c91d777911e6e7d8525651700581966/c24965ff4beafa6185256bcd004aeac1/$FILE/MCO%20P6100.12%20W%20CH%201.pdf
accessdate = 2007-11-14.
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