Murph Workout Description and Standards

Murph:
For time:
800m run
100 pullup
100 synchronized hand release pushup
150 synchronized air squat
800m run

Murphski:
For time:
800m run
k ski erg
100 synchronized hand release pushup
150 synchronized air squat
800m run

Description:

At the sound of “GO” both athletes will begin the 800m run with both athletes holding the Rx Rope and Handle Tether. Upon completion of the run, both athletes must proceed to their lane where they will drop the tether on the rubber stall mats by the lane number. One athlete must remain on the lane number while the other works through pullups (Skiing for The Weekend Warriors). Athletes may change places at any time by slapping hands at the lane number. Once 100 pullups (1k ski for the Weekend Warriors) are completed, the athletes may move forward to begin the synchronized hand release pushups.

They will progress forward to the next floor segment after each set of 20 completed reps. When the 100th pushup is completed, the athletes will move forward into the next floor segment to begin the synchronized air squats.

They will progress forward after each set of 30 reps is completed. When the 150th air squat is completed, the athletes will begin the final run by rounding the chess piece at the end of the lane, grabbing the tether, and proceeding out of the start gate.

The workout will conclude when both athletes, while holding the Rx Rope and Handle Tether, cross the finish line.

Standards

Running:

Both athletes must be holding the Rx Rope and Handle tether at all times during both 800m runs. The tether may only be dropped once the athletes have made it to their lane number following the first run. The tether will be collected once the athletes have passed the finish line at the end of the second run. 

*Any team seen not holding the tether during any portion of either run will be given a 1 MINUTE PENALTY that will be added to their recorded finish time.

Pullup
Any style of pullup is allowed, provided that the athlete starts by hanging with arms that are fully extended. To complete a rep, the athlete’s chin must break the horizontal plane of the pullup bar.

Ski Erg
Athletes may adjust the damper on the Concept 2 Ski erg, but they MAY NOT touch the monitor.

The monitor will be set to 1,000m by the judge before the athletes begin skiing. The team may leave the ski erg when all 1,000m have been skied and the monitor reads 0m.

Synchronized Hand Release Pushup
Each rep begins with the athlete lowering their body to the floor and VISIBLY removing their hands from the ground. The athlete must then press themselves up from the floor and establish fully extended arms. For the rep to be complete, the athlete’s ankles, knees, hips and shoulders must be set in a straight line.

The synchronization of the movement will occur both at the bottom of the rep (when the hands are released), and at the top of the rep (when the arms are fully extended and the body is held in a straight line). Any requirement not met by one or both partners will result in a “No Rep”.

There is NO requirement of a rigid body position during the movement itself. Only the requirement that the body is aligned to FINISH THE REPETITION with the arms at full extension.

Synchronized Air Squat
Each repetition begins when the athlete lowers their butt to VISIBLY contact a Rogue Medicine ball. The athlete must then stand from the ball and establish fully extended hips and knees.

Any perceived intentional “bouncing” off the medicine ball to aid in ascension will result in a “No Rep”.

The synchronization of the movement will occur both at the bottom of the rep (when the butt hits the ball), and at the top of the rep (when full extension is reached). Any requirement not met by one or both partners will result in a “No Rep”.