Workouts
The Grace Workout consists of 30 clean and jerks for time, with men lifting 135 lbs and women lifting 95 lbs. A time limit of 15 minutes will be in place for all competitors.
The Hawkins Workout is named after 1st Lieutenant Hawkins, who was posthumously awarded the Medal of Honor for his actions above and beyond the call of duty leading a scout-sniper platoon in the assault on Tarawa in 1943.
The Murph Workout consists of several workout elements, performed in the following sequence and timed for rank:
- One (1) mile run on the open road
- 10 rounds of
- 10 pull-ups
- 20 hand release push-ups
- 30 air squats
- One (1) mile run on the open road
The Super Murph Workout consists of five (5) rounds each of the following exercises:
- 10 pull-ups
- 20 hand release push-ups
- 30 air squats
- 40 sit-ups
The 3-Rep Trap Bar Deadlift consists of three reps of athlete’s maximum weight within 10 seconds without resting at the top or bottom.
