The Mini Murph Workout

The Donor Games Mini Murph consists of 10 consecutive rounds of:

• 10 pull-ups
• 20 hand release push-ups
• 30 air squats

Competitors must perform the workout in order and within the time limit of 90 minutes. Only completed reps will receive credit. If you start a rep but do not complete it, you do not get credit for that rep. Placement in each category is based on the time it takes to complete the entire workout.

Mini Murph Exercises

Pull-Ups

Strict, butterfly and kipping pull-ups are all acceptable variations. Watch the video below to see proper and improper form for pull-ups.

Push-Ups

Only hand release push-ups will be accepted. Watch the video below to see proper and improper form for hand release push-ups.

Air Squats

Competitors must perform a full squat with hips breaking the plane at the knees. Watch the video below to see proper and improper form for air squats.