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


Standard (Strict) Pull-Ups

Butterfly Pull-ups

Kipping Pull-Ups

Hand Release Push-Ups

Air Squats

Video Workout Recording Tips

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.

Founding Sponsors

  • National Kidney Foundation
  • National Kidney Registry
  • National Kidney Donation Organization