Super Murph Workout

The Super Murph workout consists of 5 rounds each of the following exercises:

  • 40 sit-ups
  • 30 air squats
  • 20 hand release push-ups
  • 10 pull-ups

Athletes must complete the workout within a 45-minute time cap.

Super Murph Exercises


Hand Release Push-Ups

Air Squats


Workout Rules

To be considered for the podium and cash prizes, all participants in a Super Murph 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.
  • Sit-ups: Must be performed with the feet secured, 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.

Competitors must perform the workout in order and within the time limit of 45 minutes.

Founding Sponsors

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