Competition Corner

Mini Murph

For time:
(14 minute time cap)
50 end to end (5m) (10m counts
as 1 rep) shuttle runs
25 pull ups
M/F Advanced athletes wear weight vest. (9kg/6kg)
Advanced and Fitness men do strict pull ups
Advanced women and fitness women do jumping jumping pull ups  (pull up bar will be measured not past the wrist line)
50 push ups
Vest or chest must touch the designated spot (men only)
Back must touch PVC target
Knees must be off the floor unless in a full rest
Advanced and Fitness men do standard push ups
Advanced and fitness women hand release push ups
Toes must remain on the floor at times unless clearly resting
75 body weight squats
Bum to a target to full extension of hips
50 end to end (5m) (10m counts as 1 rep) shuttle runs
*Men Masters follow same standards as fitness men.
*If workout isn't completed under the time cap, your score will be total reps completed.
JUDGING CRITERIA:
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For strict pull ups
No kipping or kicking. There will be a box placed in front of the athlete. If the box is hit, it will be a no rep.
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For jumping pull ups
Pull up bar will be measured at the athlete's wrists.
Chin must clearly pass the bar. Must show clear dead hang and release the bar before starting a new rep.