2024 Championship Workout Rules

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

Burn & Bench (10-minute time cap)

  • The event will consist of two elements: a 1/2-mile run and a 1-rep-max bench press.
  • After the run, the athlete will immediately move to their individual bench press station and establish their 1-rep max with whatever remaining time is available. Each station will already be set up with the weight the athlete has chosen for their first attempt.
  • Bar must make physical contact with the athlete’s chest (sternum) without bouncing off to create momentum.
  • A belt can be worn, but no lifting jacket or straps of any kind.
  • After each successful lift, the athlete will direct the spotter on what new weight they want. Athletes are advised to have a preset lift plan to minimize time lost to the plate-adding process.
  • Men will use a 45-pound bar and women will use a 35-pound bar.
  • Athletes can make unlimited attempts within the allotted time.
  • View bench press workout demonstration video.

The Pike (10-minute time cap)

The event will be conducted on a 10-minute time clock, during which competitors will follow a 21-15-9 rep scheme of:

  • Toes to bar
  • Echo bike – measured in calories

At the count of 3-2-1 GO the athletes will jump to the pull-up bar and start the first set of 21 toes to bar. Once the athlete has completed the 21 toes to bar, they will move to their designated Echo bike and bike until they reach 21 calories. They will then repeat the cycle for the 15 (reps and calories) and 9 (reps and calories) segments. The workout is complete once the athlete has completed all necessary reps or the 10-minute time cap has run out.

Toes to Bar:

  • Athletes will hang from the bar in a straight line with their hands at shoulder width or wider. 
  • Using a kipping or strict motion, the athlete will touch the pull-up bar with any portion of their feet (both feet simultaneously) on any portion of the bar located between their hands.
  • When the feet come down after touching the bar, they must come behind the vertical post of the rack before starting the next rep in order to be counted as a rep. 
  • Athletes must use a bar height that prevents their feet from hitting the floor throughout the reps. 
  • Athletes will receive a no rep for the following:
    • Feet do not touch the bar
    • Feet do not clear the vertical post between reps
  • View toes to bar workout demonstration video.

Echo Bike:

  • An athlete will use arms and legs with the seat height aligned specifically for them to complete the required calorie count per segment.

Heavy Murph (25-minute time cap)

The Heavy Murph workout is conducted on a 25-minute time clock, during which competitors must perform as many reps as possible of:

  • 10 strict pull-ups
  • 20 shoulder presses (50 pounds for men; 30 pounds for women)
  • 30 split squats
  • 40 sit-ups

Approved workouts will be ranked based on the total number of reps completed.

10 strict pull-ups:

  • No kipping or butterfly pull-ups.
  • Palms must face outward, 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.
  • Hand protection is permitted (lifting gloves, etc.).
  • Banded pull-ups are acceptable, but your finish time will be placed after other competitors who performed the move unassisted.
  • View strict pull-up workout demonstration video.

20 shoulder presses:

  • Performed with dumbbells from a seated position on a flat bench with no back support.
  • Men will use 50-pound dumbbells and women will use 30-pound dumbbells.
  • Adjustable dumbbells are permitted (e.g., PowerBlock, etc.).
  • Dumbbells will start on the shoulders and progress in an alternating manner.
  • The arm must be fully extended and locked out in the up position, with the bicep in line with the ear.
  • Dumbbells must touch the shoulders in the down position.
  • Upper body must remain vertical while pressing.
  • Feet must remain on the floor.
  • View shoulder press workout demonstration video.

30 split squats:

  • The athlete must perform 15 Bulgarian split squat reps per leg, for a total of 30 reps for both legs, in any order.
  • The athlete’s leg must fully extend and lock out in the up position.
  • The hip crease must be below the knee and the knee should touch the floor in the down position.
  • A thin yoga mat (approximately 1/8” in thickness) should be used to protect the knee.
  • A bench must be used for back foot support. Boxes, chairs or odd objects may not be used for back foot support.
  • View split squat workout demonstration video.

40 sit-ups:

  • Performed with the feet secured under a dumbbell or other object, back flat and arms crossed over the chest.
  • Hands must be touching the shoulders at all times.
  • Shoulder blades must touch the ground at the bottom of each sit-up.
  • Both elbows must touch the legs within 6 inches of the kneecaps at the top of each sit-up.
  • Butt cannot come off the ground at any point during the sit-up.
  • Athletes must demonstrate the full range of motion.
  • View sit-up workout demonstration video.

Founding Sponsors

  • National Kidney Foundation
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