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.

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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.

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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
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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
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The 3-Rep Trap Bar Deadlift consists of three┬áreps of athlete’s maximum weight within 10 seconds without resting at the top or bottom.

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In the Mitch Workout, competitors have two minutes to complete a maximum number of bench press reps at a designated weight (185 lbs for men, 95 lbs for women). At the two-minute mark, the athlete must begin performing pull-ups to complete a maximum number of strict pull-ups.

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Founding Sponsors

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