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.
The Murph Workout consists of several workout elements, performed in the following sequence and timed for rank:
- 1-mile run on the open road
- 10 rounds of
- 10 pull-ups
- 20 hand release push-ups
- 30 air squats
- 1-mile run on the open road
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.
The Bonnyman Workout combines a 1-rep max bench press and a 3-rep max deadlift with a 3-minute time cap. The score is the composite ranking for the 2 lifts.
The Grace Workout consists of 30 clean and jerks for time with a 15-minute time cap, with men lifting 135 lbs and women lifting 95 lbs.
The Hawkins Workout consists of 10 rounds of 20 hand release push-ups, 30 air squats and 40 sit-ups with a 2-hour time cap.
The Super Murph consists of 5 rounds or 40 sit-ups, 30 air squats, 20 hand release push-ups and 10 pull-ups with a 45-minute time cap.
The 3-Rep Max Deadlift consists of 3 reps of athlete’s maximum weight within 10 seconds without resting at the top or bottom.
