Memphis Most Fun Fitness Challenge

For Time (Teams of 3):
Bike for Calories
Synchronized Wall Balls (2 athletes at a time)

Workout Flow
One athlete bikes for calories while the other two perform synchronized wall balls.
Athletes may rotate and strategize as desired.
All athletes must perform both movements.
No resting allowed: If the biker stops or the wall ball pair stops, everyone stops.
Movement Standards:
Air Bike - Calories only count while the athlete is actively pedaling and wall balls are being performed.

Synchro Wall Ball - A rep counts when both athletes:
Reach below parallel simultaneously, and wall balls hit the target simultaneously. Each athlete must show full hip extension at the top of the squat. Reps only accumulate while teammate is accumulating calories while actively biking.

Scoring
Primary Score: Time to complete all calories + wall balls.
If time cap is reached: Score = total calories + total wall balls completed.

Bonus Points: +5 points if every team member wears a super hero cape!
Time Cap = 15 minutes
D3 = 100 Calories + 100 WB 10/8
D2 = 150 Calories + 150 WB 14/10
D1= 200 Calories + 200 WB 20/14

Max Clean in 10 Minutes (per team)
1 barbell per team
3 athletes share the bar and rotate as needed
Each athlete has 10 minutes total to find their heaviest clean
Athletes may power clean or squat clean (their choice)
Only one athlete may lift at a time

Logistics:
One barbell per team
Plates staged nearby
Athletes change their own weights
Judging standard: full extension with bar racked before dropping

Scoring:
Combined heaviest successful clean from each athlete
Misses do not count
Must be called good by a judge for score to count

Chipper Style (complete stations in order).

1. Pull-Ups
Movement Standards:
D1: Pull-Ups — chin must clear the bar.
D2/D3: Jumping Pull-Ups — chin over bar.
Once all pull ups are complete, you have 1 minute to solve a riddle. Once solved, move forward to next movement.
If you are unable to solve, each team member must complete one burpee, one at a time, before the team can move on.

2. Hand Release Push-Ups
Movement Standards:
D1: Hand Release Push-Ups — chest must touch ground, hands picked up (clearing the floor), then re-engage and press out to a full lock out with arms in full extension..
D2/D3 knee push ups — chest must touch ground, then re-engage and press out to a full lock out with arms in full extension.
Once all push ups are complete, you have 1 minute to solve a riddle. Once solved, move forward to next movement.
If you are unable to solve, each team member must complete one burpee, one at a time, before the team can move on.

3. Toes to Bar / Sit-Ups
Movement Standards:
D1: Toes-to-Bar — athlete must hang from a pull-up bar with fully extended arms, then bring both feet to touch the bar simultaneously. The feet must also pass behind the bar's vertical plane on the way down to complete a full rep.
D2/D3: Sit-Ups — Athlete lays back until shoulder blades touch the ground and come in contact with the floor.
Athlete's shoulders must pass in front of hip crease at top of sit up.
Once all toes to bar/sit ups are complete, you have 1 minute to solve a riddle. Once solved, move forward to next movement.
If you are unable to solve, each team member must complete one burpee, one at a time, before moving on.

4. Box Jumps
Movement Standards:
Box Jumps — full hip/knee extension on top of box.
25 minute Cap
Scoring: Time to complete all movements.
If time cap is reached: Score = total reps completed.


Reps: D1 = 100 | D2 = 75 | D3 = 50.
Box Height: D1= 24/20" D2 = 20/16" D3 =16/12"

There are 3 components to this workout. Each team will have one DB, one box, one cup and one bucket.

1. Complete 100 Box Step Overs:
The workout begins with the DB sitting on the box
One athlete will be working at a time
Athletes may alternate as they choose
Each rep starts with both feet on the ground and the DB in the hanging position
The athlete must step onto the box with both feet
The rep is complete when both feet step down to the opposite side of the box
The DB may not be supported by the body or clothing in any way
The non-working hand may not assist with the step-up in any way

Athletes may move on once all reps are completed

2. 50ft Water Shuttle
With one athlete working at a time, athletes will run down 50 feet, fill their cup, run back 50 feet, and pour it into their bucket
Athletes may move on once the water in their bucket has reached the designated line for their division
Athletes may alternate as they choose

3. Complete a 200 meter run with your DB
All athletes run at the same time with the DB to complete the 200 meters. The DB must be carried in a farmer-carry position and may not be supported by the body or clothing. The workout ends when the 200m run is completed and the DB is returned to the top of the box.
Athletes may alternate who carries the DB as they choose

D3 = 20/16" Box 20/15 DB
D2 = 24/20" Box 35/25 DB
D1 = 24/20" Box 50/35 DB

This workout is to be completed at any time throughout the day, prior to last event.

Time Cap: 3 minutes
Scoring: Max distance accumulated

Workout Flow:
One athlete (Partner 1) performs a wheelbarrow walk (hands on the floor, feet held by Partner 2) down the lane.
Partner 2 holds the wheelbarrow athlete’s legs the entire time.
Partner 3 simultaneously performs a farmer hold with kettlebells.

Switch as needed, rotate athletes any time.
Distance only counts while wheelbarrow is moving and kettlebells are actively being held in farmers hold position.

If the KBs are intentionally rested or dropped, the wheelbarrow team must stop. Once the kettlells are picked back up into farmers hold position, the other athetes may continue.

Judging Notes:
Wheelbarrow form must be legitimate: hands walking, feet elevated (no dragging legs).
KBs must be held in hand at the sides, not rested on shoulders or hips.

Track total distance using 25ft markers (or cones), judge notes final completed length.

D3: Partner 1 & 2 alternate Inchworms
Partner 3 performs KBs: 53/35 lbs
D2: Feet at partners hips
KBs: 53/35 lbs
D1: Feet at partners shoulders
KBs: 70/53 lbs