Murph - Apopka
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Murph - The Oak Series
Murph is a hero workout held by The Oak and dedicated to the men and women of the U.S. military who paid the ultimate price. The event takes place in Apopka, FL on May 23, 2026 and has tiered registration pricing: early registration $40 (4/10–5/8), standard $50 (5/9–5/22), and day of $60 (5/23).
Each athlete completes the same sequence of work in order: a 1 mile run, stationary exercises at an assigned station, and a final 1 mile run. The stationary portion consists of 100 pull-ups, 200 push-ups, and 300 squats. Athletes may break up the repetitions across their station as preferred.
Four competition divisions are defined: Modified, Standard, Elite, and Hero. The Modified Division allows movement modifications for the stationary exercises. The Standard Division requires exact movement standards without modifications. The Elite Division requires a minimum 10 pound weighted vest supplied by the athlete and adherence to movement standards; a resistance band may be used to assist pull-ups. The Hero Division also requires a minimum 10 pound weighted vest and full movement standards without modifications.
Movement standards specify, among other points, strict pull-ups with eyes above the bar and full elbow lockout, hand release push-ups performed from the toes, and squats to thighs parallel with heels on the ground. Each mile must be completed on foot and on the marked course in its respective order. Visit the organization's website for the most recent information.
