To be considered for the podium and cash prizes, all participants in the Super Murph 2025 Open must adhere to the following rules for the workout:
Competitors must perform five rounds each of these exercises in the following order within the 25-minute time cap:
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, but your finish time will be placed after other competitors who performed the move unassisted. Hand protection is allowed, but athletes may not use any grip enhancement devices. Camera angle must be facing the athlete at a straight on or 90-degree angle, and must clearly show the chin relative to the bar.*
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’s feet must remain on the ground and be less than or equal to shoulder width apart in distance. Athlete’s knees cannot make contact with the ground during any repetition of the push-up. Camera angle must show the athlete’s entire body at a 90-degree angle 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’s 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.*
40 sit-ups: Must be performed with the feet secured under a dumbbell or other heavy stationary object, back flat, and arms crossed over the chest. Hands must be touching the shoulders and/or collarbone at all times. Shoulder blades and head 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. Camera angle must show the athlete’s entire body at a 90-degree angle and the full range of the exercise throughout.*
Super Murph Scoring: Athletes who complete the workout within the 25-minute time cap will receive a three-second penalty for each no-rep assessed. Penalties will be added to raw time and athletes will be ranked by final time. Athletes who are unable to complete the workout within the 25-minute cap will be ranked on the leaderboard by reps completed within the time cap, and below athletes ranked by time.
No-reps may be assessed for any missed reps within each round per exercise as well as for improper form. If an athlete believes they have miscounted their reps in a round, they may only complete an additional “makeup” rep within the same round and exercise. Assessing no-rep penalties is intended to avoid full disqualifications when possible. However, intentional under repping a round may NOT be used in an effort to bypass completion of the workout as prescribed. Completion of additional reps does not improve the athlete’s standing. Due to the high volume of workout submissions expected, judges will not provide details for each no-rep levied.
Video Requirements: 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. Athletes are required to include their Murph completion time when submitting a competition workout video. 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. Failure to comply with camera angle directions in a manner that impedes judging may result in a full workout disqualification. To watch a video showing proper camera angles for each exercise, click here.
Competition Rules
Registered athletes agree to and will comply with the following rules related to the Donor Games Open competition format.
Eligibility
All athletes must be 18 years or older as of the close of registration for the competition.
All athletes must agree to the Donor Games Consent Agreement and adhere to the Workout Rules and Competition Rules herein.
Athletes must submit their full workout video at any time during the competition window: from June 5 through June 11, 2025 at 11:59 ET.
Athletes may submit more than one workout video to improve their standings on the leaderboard.
Competitors may submit no more than ONE video within any 24-hour period.
Should an additional workout video be disqualified; it does not impact the rank/eligibility of a previously approved workout video.
Athletes must be willing to accept prize winnings via ACH. Failure to provide ACH payment information within one week of the official prize-winning notification will result in forfeiture of the cash prize. All prize winnings will be dispersed within two weeks of the official prize-winning notification from the Donor Games.
General athletes who compete a modified workout are not eligible for cash prizes.
Judging
Failure to perform the exercises according to the guidelines will result in disqualification.
Judges’ decisions are final.
Judges may reject an athlete’s workout video due to: (a) improper form; (b) failure to complete the workout; (c) copyright infringements; or (d) any other issues that arise in review of the workout.
If a workout video is rejected, the competitor is allowed to submit a new competition workout video at any time during the competition window.
For this workout, judges may disqualify any number of individual reps versus a full disqualification of the workout.
