DRAFT · BETA — This page is a working draft for the private beta period, like our Privacy Policy and Terms. It will be reviewed before public launch.
Not medical advice. Mour.fit content is general fitness guidance. If you have any cardiovascular, musculoskeletal, or other medical condition — or if anything in the app causes pain — stop and consult a qualified healthcare professional before continuing.
The Floor (always)
Strict reps only. If you have to kip, the rep doesn't count for phase progress.
Full extension at bottom. No half reps. No tucked elbows at the bottom.
Chin clears the bar. Not at the bar. Above it.
Controlled lowering. Don't drop into the bottom.
Never release from the top. Pull-ups end at the bottom of the rep, not the top.
Hold briefly, then release safely. Dismount with intent.
Pain rules
Sharp pain → stop immediately. Sharp anywhere — shoulder, elbow, wrist, lat, low back — is a stop signal, not a "push through" signal.
Mild pain → log it. Tap "Mild" on the pain chip in the log sheet. The app halves your TOB credit and the trend gets surfaced in your report.
Pain in the same spot 3 days in a row → see a professional. Don't pattern-match yourself into a chronic injury.
Beat-up day → Dead Hang Only. Tap the "Bad Day? Just Hang" button. Streak preserved without taxing what's already drained.
Weighted pull-ups
Weighted work is once per week. Clean reps only. No grinding. If form changes, the weight is too heavy.
Warm up first. Always.
Add weight in 10 lb jumps, not 25 lb jumps, until you know your ceiling.
If you can't control the descent, drop the weight. Weighted negatives without control are how shoulders go.
Rest 3–4 minutes between weighted sets. There is no rush.
Max testing
Test only when fresh — not after a heavy session.
Warm up: dead hang, scapular pulls, 2–3 light reps.
Stop when form breaks. The bar knows.
If the last rep was a fight, it's still your max — don't grind a hollow extra rep.
Coaching feedback
Form-review feedback is based only on the video and notes you provide.
Feedback cannot detect every risk, injury, equipment issue, or medical limitation.
If feedback conflicts with pain, medical advice, or common sense, stop and choose the safer option.
Equipment
Use a bar rated for your bodyweight + any added weight. Doorframe bars are weight-rated; respect the rating.
Check the bar before every session. Loose bolts, cracks, or play in the mount = don't use it.
For weighted work, use a proper dip belt or weighted vest. Don't dangle a dumbbell from your feet.
When to skip a day
Sharp pain anywhere from the previous session
Sleep under ~5 hours
Fever or active illness
Anything that makes you doubt the bar
Skipping is not failing. The app rewards consistency, not heroics.
If something goes wrong
Acute injury during training: stop, ice, elevate. If swelling persists or pain is severe, get imaging.
Ongoing pain for 7+ days: see a sports physio. The longer you wait, the more it costs.
Falls: bars come loose. Use a mat if possible, especially with weighted work.
Acknowledge to continue
By using Mour.fit you acknowledge that pull-up and weighted-pull-up training carries inherent risk, that you assume that risk, and that you have read these standards. See the Terms of Service for the full liability section.