Sprint Murph Workout

The Sprint Murph workout consists of several workout elements, performed in the following sequence and timed for rank:

• 800-meter run on the open road
• 10 rounds of
  • 5 pull-ups
  • 10 hand release push-ups
  • 15 air squats
• 800-meter run on the open road

There is a time limit of 40 minutes for the full workout.

Sprint Murph Exercises

Pull-Ups

Hand Release Push-Ups

Air Squats

Workout Rules

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

• Pull-ups 
  • Only strict pull-ups are allowed.
  • Palms must face out, 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.
  • At no point during the push-up are the knees allowed to touch the ground. 
  • 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.
  • The lower body, legs and knees must remain locked, so at the bottom of each push-up, the chest, toes and hands are the only body parts making contact with the floor unless going to a rest position.
  • The push-up rep starts from the UP position in a tall rigid plank.
• 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.
• Only completed reps receive credit. If you start a rep but do not complete it, you will receive a no rep and that rep will not count.