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 a podium position, athletes must adhere to the following rules:
- Pull-ups: Strict, butterfly and kipping pull-ups are all acceptable. Palms must face out, 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.
- 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.
- Only completed reps receive credit. If you start a rep but do not complete it, you will receive a no rep and that rep will not count.
