Workouts
The Fran Workout consists of a series 45 total thrusters and 45 total pull-ups performed in a 3-set combination within a 10-minute time cap.
In the Heavy Murph Workout, competitors must perform as many reps as possible of:
- 10 strict pull-ups
- 20 strict seated dumbbell shoulder presses (50 pounds for men; 20 pounds for women)
- 30 Bulgarian split squats
- 40 sit-ups
on a 25-minute time clock
In the 1-Mile Swim, contestants compete to see who can complete a 1-mile swim (1,500 meters or 1,650 yards) the fastest.
