2025 Championship Workout Rules

o be considered for a podium position, athletes must adhere to the following rules:

AMRAP Strict Press (unbroken reps)

  • Athletes will approach the rack position and complete AMRAP (as many reps as possible) of the strict press movement.
  • Competitors must complete unbroken reps at the designated weight (115 pounds for men, 75 pounds for women).
  • Men can scale to 65 and women can scale to 45.
  • All unbroken strict press repetitions must demonstrate a full range of motion in which the barbell must touch the athlete’s shoulders/upper chest and a full extension and lockout at the elbow must occur at the top of the movement in the overhead position.
  • An athlete may not use a bounce from the barbell off of the shoulders/upper chest using any kind of momentum from the legs and hips. 
  • There is a three (3) rep minimum requirement for strict press reps completed.
  • View the strict overhead press workout demonstration video

Bike & Climb (10-minute time cap)

  • The event will consist of two elements: a designated number of calories on the Echo bike and a 15-foot rope ascent.
  • The athlete will complete the two exercises in sequence: 40 calories on the Echo bike, rope climb, 30 calories on the Echo bike, rope climb, 20 calories on the Echo bike, rope climb.
  • For the rope climb, each athlete is required to reach a height of 15 feet and touch the marker before returning to the ground.
  • Athletes may use any climbing method to ascend the rope, e.g., J-hook, wraparound/S-wrap, legless, etc.
  • On the descent, the athlete must keep BOTH hands on the rope until BOTH feet are firmly on the ground. If an athlete drops off the rope before reaching the ground it will be a failure of rep completion and the athlete must repeat the rep before moving to the Echo bike for the next sequence of calories.
  • View the rope climb workout demonstration video.

Super Murph (25-minute time cap)

Competitors must perform five rounds each of these exercises in the following order within the 25-minute time cap:

  • 40 sit-ups: Must be performed with the feet secured under a dumbbell or other heavy stationary object, 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. View the sit-up demonstration video.
  • 30 air squats: Competitors must perform a full squat with the hip crease below the knee at the bottom of the squat. Athletes must rise to their full standing height, which includes having ankles, knees, hips and shoulders in vertical alignment, and demonstrate a lockout with both knees on every rep. View the air squat demonstration video.
  • 20 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. Athlete’s knees cannot make contact with the ground during any repetition of the push-up. View the hand release push-up demonstration video.
  • 10 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, but your finish time will be placed after other competitors who performed the move unassisted. Hand protection is allowed, but athletes may not use any grip enhancement devices.

Scaled versions of each workout will available to all athletes. Any athlete who completes a scaled version of the workout will be ranked below those who complete the workout as prescribed.