Fittest Company in the World: Super Murph Workout Rules

The Fittest Company in the World will consist of the Super Murph workout, honoring Lt. Michael P. Murphy. The workout will consist of as many rounds as possible of the following within a 15-minute time cap:

  • 10 Strict Pull-Ups
  • 20 Hand Release Push-Ups
  • 30 Air Squats
  • 40 Sit-Ups

There are no modified versions of any of the movements and athletes are expected to complete the workout to the standards listed below:

Pull-Ups

  • Strict, butterfly and kipping pull-ups are all acceptable variations.
  • Begin by hanging from the bar with feet off the ground and palms facing outward.
  • Arms must be fully extended at the bottom of each pull-up. Chin must clear the bar at the top of each pull-up.
  • All grip types are permitted, but they must protect the hands without providing a tacky, sticky, or excessive grip advantage. Athletes can use chalk in conjunction with their grips.

Hand Release Push-Ups

  • Athlete must begin at the top of the push-up position with arms fully extended.
  • The athlete must hold a rigid plank position during the push-up.
  • Hands must lift completely off the ground at the bottom of each push-up, with chest touching the floor.
  • A rep is completed when the athlete lifts themselves to the starting position with their elbows fully extended.
  • The athlete’s feet must remain on the ground and be less than or equal to shoulder width apart in distance.
  • Athlete’s knees cannot make contact with the ground during any repetition of the push-up.
  • Camera angle must be facing the athlete at a 90-degree angle in order to clearly see the plank position.

Air Squats

  • Competitors must perform a full squat with the hip crease below the knee at the bottom of the squat.
  • Athletes must rise to their full standing height, which includes having ankles, knees, hips and shoulders in vertical alignment, and demonstrate a lockout with both knees on every rep.
  • Camera angle must be facing the athlete at a 90-degree angle in order to clearly see the hip crease below the knee.

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 or slide at any point during the sit-up.
  • Athletes must demonstrate the full range of motion.

Demonstration Videos