Super Murph Workout

The Super Murph workout consists of 5 rounds each of the following exercises:

  • 40 sit-ups
  • 30 air squats
  • 20 hand release push-ups
  • 10 pull-ups

Athletes must complete the workout within a 45-minute time cap.

Super Murph Exercises


Air Squats

Hand Release Push-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 5 rounds each of these exercises in the following order within the 45-minute time cap:

  • 40 sit-ups: Must be performed with the feet secured under a dumbbell or other heavy stationery 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‚Äôs 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‚Äôs 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‚Äôs feet must remain on the ground and be less than or equal to shoulder width apart in distance. The video must show the athlete‚Äôs 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 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, Gymnastics grips are allowed, but athletes may not use any gloves or 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.

Founding Sponsors

  • National Kidney Foundation
  • National Kidney Registry
  • National Kidney Donation Organization