EVENT "RULES" AND FAQS
The Answers You Need
GENERAL RULES
The workout must start and finish with a 1 mile run. You can walk if needed.
The 100 pull-ups, 200 push-ups, and 300 air squats can either be done in order, or partitioned. The most common strategy is to partition the reps into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
Challenge yourself. Hold yourself to the highest of standards on your repetitions.
A pull up starts from a dead hang position, pulling your chin over the bar at the top, and full elbow and shoulder extension from the hanging position at the bottom. Pull-ups can be strict or of a kipping variation.
A push up starts with full lock out of elbows in a plank position, lowering yourself to have your chest touch the ground, and completed with elbows fully locked out in the plank position.
A squat starts in a standing position, lowering down to where the hip crease is below the knee, and standing up with hips fully opened at the top.
This is not a competition, you will not have a judge to count your reps and enforce movement standards.
WHAT IF I CAN’T DO THAT MANY PULL-UPS/PUSH-UPS. CAN I STILL PARTICIPATE?
Yes!! The Murph workout is infinitely scalable. Each pull up station will be equipped with a set of rings so that you can substitute body weight ring rows instead of pull-ups. You can also scale the push ups by doing knee push ups. There is a full list of available workout options below.
DO I HAVE TO WEAR A VEST?
No! But it would be a lot cooler if you did...
Michael Patrick Murphy called the workout "Body Armor" for the armor he wore while completing it. So, a traditional Murph workout includes wearing a 20 lb vest to simulate the armor worn by soldiers in the field.
Having said that, a vest and the weight you put in it are optional.
DO I HAVE TO DO THOSE REPS ALL IN A ROW?
No! We highly encourage you to break them up. A lot of people do 50 rounds of 2 pull-ups, 4 push-ups, 6 squats or 20 rounds of 5 pull-ups, 10 push-ups, 15 squats. It sounds like a lot, but it goes by more quickly than you might think.
HOW LONG DOES THE WORKOUT TAKE?
The workout times can vary, but typical times will fall within a range of 35 - 65 minutes.
HOW CAN I TRAIN FOR MURPH?
See Breaking Muscles guide to crushing the Murph
WHAT SHOULD I EXPECT IF I PARTICIPATE?
The workout will run in heats and each participant is in charge of counting their own reps. We will have 25 people per heat and run a new heat every 45 minutes. After your heat, you can have some food, cheer on other members, and play a game of bags or two. There will be plenty to do at the park after your workout!
WHAT ARE MY WORKOUT OPTIONS IF I DON'T WANT TO THE FULL MURPH?
Option One: Full Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Option Two: Half Murph
1 Mile Run
50 Pull Ups
100 Push Ups
150 Squats
1 Mile Run
Option Three: Partner Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
* Both partners will complete the run. The reps can be split up between partners however you like, as long as you accumulate the total reps. Only one partner may be working at a time.
Option Four: 2 Mile Run/Walk
Run/Walk a total of 2 Miles
Movement Modifications:
*applied to any option above
Pull Ups
Jumping Pull Ups
Ring Rows
Push Ups
Knee Push Ups
Ring Push Ups (similar to a wall push up)
**Vest option for all workouts