Heavy Murph Workout
The Heavy Murph workout is conducted on a 25-minute time clock, during which competitors must perform as many reps as possible of:
- 10 strict pull-ups
- 20 alternating strict dumbbell shoulder presses (50 lbs for men; 20 lbs for women)
- 30 Bulgarian split squats
- 40 sit-ups
Heavy Murph Exercises
Alternating Strict Dumbbell Shoulder Presses
Bulgarian Split Squats
Workout Video Recording Tips
To be considered for the podium and cash prizes, all competitors in the Heavy Murph Workout must adhere to the following rules.
There will be a 25-minute time clock, during which competitors must perform as many reps as possible of:
- 10 pull-ups: Strict pull-ups only, no kipping or butterfly pull-ups. Palms must face outward, chin must clear the bar at the top of each pull-up, and arms must be fully extended at the bottom of each pull-up. Banded pull-ups are acceptable with a weight assistance of no more than 70 pounds, but your finish time will be placed after other competitors who performed the move unassisted.
- 20 alternating strict dumbbell shoulder presses: Performed from a seated position on a flat bench with no back support. Men will use a pair of 50 lb dumbbells and women will use a pair of 20 lb dumbbells. Dumbbells will start on the shoulders and in an alternating manner one arm will continue in movement upwards until arm is fully extended and locked out in the up position in line with the ears. Once that arm comes back down to the starting position, the next rep should be completed with the alternate arm. Dumbbells must touch the shoulders in the down position. Upper body must remain vertical while pressing and feet must remain on the floor.
- 30 Bulgarian split squats: The athlete must perform 15 reps per leg, for a total of 30 reps for both legs, in any order that they choose. The hip crease of the front leg must go below parallel as it would with a traditional squat. The athlete’s leg must fully extend and lock out in the up position. The knee must touch the floor in the down position. A bench must be used for the back foot support. No boxes, chair or odd objects can be used for the back foot support. A thin yoga mat may be used for the knee that will touch the floor. The video must show the athlete’s entire body and the full range of the exercise throughout. Camera angle must be from the side, at a 90-degree angle from the athlete.*
- 40 sit-ups: Must be performed with the feet secured under a dumbbell or other heavy stationery object, back flat and arms crossed over the chest. Hands must be touching the shoulders at all times. Shoulder blades must touch the ground at the bottom of each sit-up, and both elbows must touch the legs within 6 inches of the kneecaps at the top of each sit-up. Butt cannot come off the ground at any point during the sit-up. Athletes must demonstrate the full range of motion on each sit-up. The video must show the athlete’s entire body and the full range of the exercise throughout.*
- Approved workouts will be ranked based upon total number of reps completed
- Athletes are responsible for self-timing their workout, either with an app (i.e. WOD Tracker, SmartWOD Timer, WETime) or by having a gym clock or iPad with a timer clearly in view throughout the workout. Links to timing apps can be found on our website.
*If you are unsure of your camera angle, you are welcome to submit a short sample video via the Donor Games app up to one week before the competition opens. Judges will review your video and either approve your camera angle or provide guidance on how to correct it.