Competition Corner

AROX Murph Challenge

AROX Murph Challenge
In the AROX Murph Challenge, everyone can participate – regardless of level!
Workout Overview
For time:
1 mile (1.6 km) run
100 pull-ups
200 push-ups
300 air squats
1 mile (1.6 km) run
RX Standard (with weight vest)
Men: 9 kg (20 lbs) weight vest
Women: 6 kg (13 lbs) weight vest
The vest must be worn throughout the entire workout
Movement Standards
Pull-Ups
Start from full arm extension
Chin must clearly pass above the bar at the top
Kipping and butterfly are allowed
Full extension at the bottom between reps
Push-Ups
Chest must touch the floor at the bottom
Full lockout at the top
Body must remain in a straight line
Air Squats
Hips must go below knees at the bottom
Full hip and knee extension at the top
Running
1 mile (1.6 km) per run
RX performed with a weight vest
Scaling Options
Workout Structure (break-up options)
5 rounds: 20 pull-ups / 40 push-ups / 60 air squats
10 rounds: 10 pull-ups / 20 push-ups / 30 air squats
Or self-chosen breakdown (Cindy-style)
Pull-Ups
Jumping pull-ups
Ring rows
Band-assisted pull-ups
Push-Ups
Knee push-ups
Incline push-ups
Weight Vest
RX: mandatory
Scaled: no vest or reduced weight depending on level
Scoring
Your score is your total time to complete the entire workout, including both runs. All reps must meet the standards to be valid.