89.7 The Rivers Inaugural Murph Challenge
Sunday, May 25th at Omaha River Front – 900 Farnam St #100, Omaha, NE 68102
Check-in at 8:30am – First heat at 10am
The Murph Challenge is a heroic workout dedicated to U.S. Navy Lieutenant Michael Murphy, who was killed in action in 2005. It’s a physically demanding workout designed to push athletes to their limits while honoring a fallen hero.
All proceeds from this event will be donated directly to Veteran organizations right here in our community.
$50 Individual registration
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OR
$80 Group Registration
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Registration includes a T-Shirt and Prize Pack.
We will also have raffles for concert tickets, merch, and more!
The Workout:
• 1 mile run
• 100 pull-ups
• 200 push-ups
• 300 air squats
• 1 mile run
Athletes can choose from three variations of the workout: RX, Scaled, and Team of Three.
Workout Standards:
1. RX (Prescribed) Standards:
• 1 Mile Run: Full mile, no shortcuts. Time starts and ends here.
• Pull-Ups: Standard, kipping, or butterfly pull-ups. Athletes must reach the chin over the bar at the top and lower themselves fully at the bottom.
• Push-Ups: Chest must touch the ground and elbows should fully extend at the top. No partial range of motion. Full plank position throughout.
• Air Squats: Full depth (hips below parallel), and full extension at the top (knees fully locked out). No bouncing at the bottom; a controlled descent is required.
• 1 Mile Run: Same as the first mile, no shortcuts. Timing ends after the final run.
• Vests are optional but must be provided by participants.
2. Scaled Standards:
• 1 Mile Run: Full mile run, same as RX.
• Pull-Ups: If unable to complete pull-ups, athletes can substitute with jumping pull-ups or jumping bar taps. Banded pull-ups are also an option, we recommend bringing your own band if this is an option you would like.
• Push-Ups: Athletes may perform knee push-ups if necessary. The chest should touch the ground, and the arms should fully extend at the top.
• Air Squats: Same as RX with full depth and extension.
• 1 Mile Run: Same as RX.
3. Team of Three Standards:
• 1 Mile Run: Each team member must complete the full mile
• Pull-Ups: Split the total of 100 pull-ups between team members. Example: Each member does 33-34 pull-ups. Each member does NOT have to perform the same variant of pull-up (you can have a mix of RX and scaled options).
• Push-Ups: Total of 200 push-ups between the team. Divide the reps as needed, ensuring each member performs a fair share (again, you can have a mix of RX and scaled options)
• Air Squats: The team collectively completes 300 air squats, split however they wish.
• 1 Mile Run: Each team member must run a full mile.
Additional Rules & Notes:
• Time Cap: There will be a 90-minute time cap for all participants (RX, Scaled, and Team of Three).
• Warm-Up Area: Please arrive before your heat to warm up in the designated area.
• Volunteers: Volunteers will be available at each station to count reps and ensure proper movement standards are maintained.
• Heat Schedule: We’ll be running heats every 20 minutes. Heat times will be given at check-in.
• Music & Atmosphere: High-energy playlist to keep the motivation up. Feel free to cheer on fellow participants! We will have vendors and food trucks available on sight. We will also have raffles, concert tickets, and prizes!
• Prize Packs: Each participant will receive an event t-shirt and prize pack for registering.
Safety Precautions:
• Hydration: Please hydrate well before and during the event.
• Physical Readiness: Participants must sign a waiver confirming they are physically capable of completing the event.
• Volunteers: First aid volunteers will be on-site for any emergencies.
Special thanks to U.S Air Force and Thirty Six Apparel.