Murph:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Schedule: Competitor briefing at 8:45am – please be prompt. Event to begin at 9am sharp. If more than 12 competitors are present, coaches will begin a separate flight at 10am. BE READY to race at 9am!
Rules: partition the pullups, pushups, and squats as necessary. Jumping pullups are not allowed. Pullups must be done from straight-arm hang to chin above the bar to count. Beginners may elect to do straight-leg bodyweight row (using the rings) instead of pullups. Pushups are to be done with knees off the ground. Squats must reach parallel (thighs horizontal.) Incomplete reps will not count; referees may issue extra repetitions as punishment!
Traffic Flow: Participants will be entering and exiting from the small door adjacent to the large garage door. Immediately inside the door (normal rower area) will be a transition area for changing (or just removing) outdoor shoes and clothing. Note: you MUST remove outdoor shoes after the first run, but wearing shoes for the indoor portion is optional. Outdoor shoes aren't to be worn beyond the transition area.
Choice of Pullup Bars: First in gets first pick. Our new pullup bars are sick – they can easily accommodate 6 people. The 3 cages are the pullup bars of choice for many of our big hitters, and the rings are also available for those who prefer them OR are doing bodyweight row instead of pullups. Want your favourite pullup station? Run fast!
Lastly, be forgiving. While I firmly believe that anyone can finish Murph, it's also necessary to point out that there are no friends while the clock is running. People will cut you off; they'll grab 'your' rings, they'll step on your chalk marks while you're counting rounds. They don't hate you; they're just not thinking straight. You'll soon understand. And then, when the clock is dead and all is right with the world, you'll love them all more than ever. Life will be good, I promise you that. See you at 9.
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