The MURPH Challenge
![](https://primary.jwwb.nl/public/n/i/s/temp-ikvdayhctvbxhgupuvsu/17tbzv/single-leg-glute-bridge-1024x400.jpg?enable-io=true&enable=upscale&crop=1024%2C400%2Cx0%2Cy0%2Csafe&width=523&height=204)
ONE LEG GLUTE BRIGDE:
DAMES
#1. Krista L:45 R:50
#2. Ning L:45 R: 40
#3. Yrsa L:43 R:43
HEREN:
#1. Juri L:70 R:70
#2. Bart L:55 R:53
#3. Maikel L:41 R:62
![](https://primary.jwwb.nl/public/n/i/s/temp-ikvdayhctvbxhgupuvsu/e4uekr/141560727_487383252657449_6322527104204131057_n.jpg?enable-io=true&enable=upscale&crop=1080%2C710%2Cx0%2Cy188%2Csafe&width=522&height=343)
DIPS:
DAMES
#1. Serap 30x
#2. Yrsa 23x
#3. Krista/Ning 20x
HEREN:
#1. Jordy 45x
#2. Joost 44x
#3. Sylvester 40x
![](https://primary.jwwb.nl/public/n/i/s/temp-ikvdayhctvbxhgupuvsu/0sxcqh/sl_pe8_-_3.jpg?enable-io=true&enable=upscale&crop=596%2C269%2Cx0%2Cy34%2Csafe&width=492&height=222)
REVERSED LEG RAISE HOLD:
DAMES
#1. Ning 1:54
#2. Serap 1:40
#3. Evi 1:30
HEREN:
#1. Sylvester 2:39
#2. Joost 2:24
#3. Bas 2:05
![](https://primary.jwwb.nl/public/n/i/s/temp-ikvdayhctvbxhgupuvsu/4224ep/skinthecat.png?enable-io=true&enable=upscale&crop=613%2C343%2Cx0%2Cy0%2Csafe&width=522&height=292)
SKIN THE CAT:
DAMES
#1. Ning 7x
#2. Yrsa 5x
#3. Krista/Serap 2x
HEREN:
#1. Sylvester 14x
#2. Jordy 12x
#3. Joost/Yuri 11x
![](https://primary.jwwb.nl/public/n/i/s/temp-ikvdayhctvbxhgupuvsu/8s42w7/pushups.jpg?enable-io=true&enable=upscale&crop=650%2C400%2Cx0%2Cy0%2Csafe&width=523&height=322)
PUSH UPS:
DAMES
#1. Yrsa 65x
#2. Serap 42x
#3. Ning 40x
HEREN:
#1. Sylvester 82x
#2. Joost 76x
#3. Yuri 70x
![](https://primary.jwwb.nl/public/n/i/s/temp-ikvdayhctvbxhgupuvsu/yqajx0/schermafbeelding2023-04-25155137.png?enable-io=true&enable=upscale&crop=705%2C392%2Cx0%2Cy0%2Csafe&width=522&height=290)
SHOULDER TAPS:
DAMES
#1. Yrsa 89x
#2. Ning 82x
#3.Krista 52x
HEREN:
#1. Maikel 103x
#2. Ralf 100x
#3. Yuri 90x
![](https://primary.jwwb.nl/public/n/i/s/temp-ikvdayhctvbxhgupuvsu/embss0/l-hang-exercise.png?enable-io=true&enable=upscale&crop=360%2C375%2Cx0%2Cy71%2Csafe&width=360&height=375)
HANGING L-SIT HOLD:
DAMES
#1. Krista 0:18
#2. Evi 0:14
#3. Serap 0:13
HEREN:
#1. Joost 0:38
#2. Bas 0:35
#3. Sylvester 0:36
![](https://primary.jwwb.nl/public/n/i/s/temp-ikvdayhctvbxhgupuvsu/4jce6i/schermafbeelding2023-05-26155544.png?enable-io=true&enable=upscale&crop=602%2C362%2Cx0%2Cy0%2Csafe&width=522&height=314)
RING HOLD:
DAMES
#1. Yrsa 1:02
#2. Krista 0:50
#3. Serap 0:40
HEREN:
#1. Sylvester 1:26
#2. Joost 1:14
#3. Ralf 1:04
![](https://primary.jwwb.nl/public/n/i/s/temp-ikvdayhctvbxhgupuvsu/5p9kp2/pistol-squat-alternatives.jpg?enable-io=true&enable=upscale&crop=1918%2C1080%2Cx1%2Cy0%2Csafe&width=522&height=294)
PISTOLE SQUADS:
DAMES
#1. Yrsa L:24 R:24
#2. Serap L:21 R:20
#3. Krista L:10 R:10
HEREN:
#1. Sylvester L:25 R:25
#2. Yuri L:23 R:23
#3. Sem(12 jaar) L:14 R:11
![](https://primary.jwwb.nl/public/n/i/s/temp-ikvdayhctvbxhgupuvsu/e8enyu/istockphoto-1418673768-612x612.jpg?enable-io=true&enable=upscale&crop=612%2C400%2Cx0%2Cy106%2Csafe&width=523&height=341)
FROG / CROW STAND:
DAMES
#1. Ning 51.3 sec.
#2. Serap 48 sec.
#3. Krista 28 sec.
HEREN:
#1. Maikel 1:02 (In stromende regen)
#2. Sylvester 1:10
#3. Jordy 1:00
![](https://primary.jwwb.nl/public/n/i/s/temp-ikvdayhctvbxhgupuvsu/nck2v6/australianpull.png?enable-io=true&enable=upscale&crop=712%2C450%2Cx1%2Cy0%2Csafe&width=340&height=215)
ELEVATED AUSTRALIAN PULL-UPS:
DAMES
#1. Serap 31x
#2. Ning 25x
#3. Krista/Yrsa 16x
HEREN:
#1. Sylvester 40x
#2. Juri 33x
#3. Stan 30x
![](https://primary.jwwb.nl/public/n/i/s/temp-ikvdayhctvbxhgupuvsu/9xgmfd/schermafbeelding2023-05-26154342.png?enable-io=true&enable=upscale&crop=798%2C585%2Cx0%2Cy260%2Csafe&width=340&height=249)