Murph Workout

The Murph workout consists of several workout elements, performed in the following sequence and timed for rank:

There is a time limit of 1 hour and 15 minutes for the full workout.

Murph Exercises

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.