Murph Workout
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
There is a time limit of 1 hour and 15 minutes for the full workout.
Murph Exercises
Pull-Ups
Hand Release Push-Ups
Air Squats
Workout Rules
To be considered for the podium and cash prizes, all participants in a Murph workout competition must adhere to the following rules for the workout:
- Pull-ups: Strict, butterfly and kipping pull-ups are all acceptable variations. 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.
- Hand release push-ups: Hands must lift completely off the ground at the bottom of each push-up, the athlete must hold a rigid plank position during the push-up and arms must be fully extended at the top of each push-up. The athlete’s feet must remain on the ground, and be less than or equal to shoulder width apart in distance.
- Air squats: Competitors must perform a full squat with the upper leg parallel to the floor at the bottom of the squat. Athletes must rise to their full standing height, and demonstrate a lockout with both knees on every rep.
- Competitors must perform the workout, in order, within the time limit of 1 hour and 15 minutes.
- Only completed reps receive credit. If you start a rep but do not complete it, you do not get credit for that rep.
- You only get credit for each run if you complete it within the allotted time. If you start a run but do not complete it before the allotted time expires, you do not get credit for the run, regardless of how far you go.