2024 Organ Donor Awareness

Heavy Murph - 25 minute clock As many reps as possible of: 10 Strict Pull-ups 20 Strict Dumbbell Presses (40lb men, 20lb women) 30 Bulgarian Split Squats 40 Sit-ups Full movement description: • 10 pull-ups: Strict pull-ups only, no kipping or butterfly pull-ups. 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. • 20 alternating strict dumbbell shoulder presses: Performed from a seated position on a flat bench with no back support. Men will use a pair of 40lb dumbbells and women will use a pair of 30lb dumbbells. Dumbbells will start on the shoulders and in an alternating manner one arm will continue in movement upwards until arm is fully extended and locked out in the up position in line with the ears. Once that arm comes back down to the starting position, the next rep should be completed with the alternate arm. Dumbbells must touch the shoulders in the down position. Upper body must remain vertical while pressing and feet must remain on the floor. • 30 Bulgarian split squats: The athlete must perform 15 reps per leg, for a total of 30 reps for both legs, in any order that they choose. The hip crease of the front leg must go below parallel as it would with a traditional squat. The athlete’s leg must fully extend and lock out in the up position. The knee must touch the floor in the down position. A bench must be used for the back foot support. No boxes, chair or odd objects can be used for the back foot support. A thin yoga mat may be used for the knee that will touch the floor. • 40 sit-ups: Must be performed with the feet secured under a dumbbell or other heavy stationery object, 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. Scaled Option - Heavy Murph - 25 minute clock As many reps as possible of: 10 Pull-ups - kipping allowed - ring rows allowed 20 Strict Dumbbell Presses (30lb men, 15lb women) 30 Bulgarian Split Squats - reverse lunges 40 Sit-ups