Championship Workout Rules

To be considered for a podium position, athletes must adhere to the following rules:

Grace Workout (15 minute time cap)

  • Men will lift a 135 lb barbell and women will lift a 95 lb barbell.
  • Athletes must achieve a full lockout (arms and legs) at the top of the lift.
  • If the bar is dropped, athletes cannot catch the bar on the bounce.

3-Rep Trap Bar Deadlift

  • All three (3) reps must be completed within 10 seconds.
  • Weight must touch the ground after each rep.
  • Athlete cannot rest at the bottom or top of the rep.
  • Athlete may not bounce the weight to assist on their next rep.
  • Athlete must stand up straight at the end of each rep.
  • Athlete may not regrip the bar once they begin lifting.
  • Straps are not allowed.
  • Gloves and weight belts are encouraged.

Murph (1hr 15 minute time cap)

  • Pull-ups: Strict, butterfly and kipping pull-ups are all acceptable. Palms must face out, chin must clear the bar at the top of each pull-up, and arms must be fully extended at the bottom of each pull-up. Banded pull-ups are acceptable with a weight assistance of no more than 70 pounds, but your finish time will be placed after other competitors who performed the move unassisted.
  • Hand release push-ups: Hands must lift completely off the ground at the bottom of each push-up. The athlete must hold a rigid plank position during the push-up and arms must be fully extended at the top of each push-up. The athlete’s feet must remain on the ground and be less than or equal to shoulder width apart.
  • Air squats: Competitors must perform a full squat with the upper leg parallel to the floor at the bottom of the squat. Athletes must rise to their full standing height, and demonstrate a lockout with both knees on every rep.
  • Only completed reps receive credit. If you start a rep but do not complete it, you will receive a no rep and that rep will not count.

Scoring & Strategy for the Championship

Founding Sponsors

  • National Kidney Foundation
  • National Kidney Registry
  • National Kidney Donation Organization