Competitors must complete five rounds of each of the following exercises within a 25-minute time cap:
40 sit-ups
30 air squats
20 hand release push-ups
10 pull-ups
Super Murph Exercises
Sit-Ups
Air Squats
Hand Release Push-Ups
Pull-Ups
Standard (Strict) Pull-ups
Butterfly Pull-Ups
Kipping Pull-Ups
Workout Video Recording Tips
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:
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 item, 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. The video must show the athlete’s entire body and the full range of the exercise throughout.*
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. The video must show the athlete’s entire body and the full range of the exercise throughout. Camera angle must be from the side, at a 90-degree angle from the athlete.*
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. The video must show the athlete’s entire body and the full range of the exercise throughout.*
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. Camera angle must be facing the athlete and must clearly show the chin relative to the bar.*
Athletes are responsible for self-timing their workout, either with an app (i.e. WOD Tracker, SmartWOD Timer, WETime) or by having a gym clock or iPad with a timer clearly in view throughout the workout. Links to timing apps can be found on the Guidelines for Video Submissions page.
*If you are unsure of your camera angle, you are welcome to submit a short sample video via the Donor Games app up to one week before the competition opens. Judges will review your video and either approve your camera angle or provide guidance on how to correct it.
