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Online Qualifier Workout 23.1

2023 MBS Turkey Challenge

Workout 23.1 is here!

Individuals and teams have until Monday, September 18th at 7:59 PM MST to register and submit workouts. Register here!




This workout begins with the athlete standing at their shuttle run start line. After the call of “3, 2, 1 ... go,” the athlete will begin the shuttle run, which is done in 20' increments. Once complete, they will do 4 burpees to a 6" target repeating for one more set. After their final burpee, athletes continue into their deadlifts followed by their pull-ups. This process will continue for the duration of the 21:00.


  • Men use 315 lb or 225 lb barbells depending on division. Women use 220 lb or 155 lb barbells depending on division

  • Target 6” above finger tips when standing with shoulder retracted.

  • Pull-up bar

  • Taped shuttle lane of 20’ (measuring from outside of the tape)

*The official weight is in pounds. For each workout, be sure the athlete has adequate space to safely complete all the movements. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.


Video only required for top placers and eligibility for prizes. See video requirements here for more information.


4 - 20’ Shuttle run

This shuttle begins with the athlete behind their tape line. Athletes will run down and back a total of two times. Making sure their whole body crosses each tape line and their hand makes contact with the floor. The hand must make contact with the floor each pass of the tape.

Burpee to 6” target

The burpee to 6” target starts with the athlete standing under their target. Athletes will then touch their chest and thighs to the ground and finish with the jumping and making contact with their target with both hands. A two-foot take off or stepping up is allowed. Once both hands have made contact with their target, athletes can proceed into the next rep. If athletes happen to miss contact with both hands, the burpee does not need to be repeated for the reps completion. The rep can be counted when both hands make contact.


Start every rep of the deadlift with the barbell on the ground. Hands must be outside of the knees. Sumo deadlifts are not allowed. Arms must be straight throughout with no bouncing. The rep will be credited when the hips and knees reach full extension and the head and shoulders are behind the bar.

Pull-up/Kipping pull-up

The pull-up will begin by hanging vertically from the bar, with the feet off the ground. Both palms need to be facing away and arms will be fully extended. The movement is completed when the chin has been clearly elevated over the bar. If there is any motion from the hip and below the strict pull-up will not be counted. The kipping pull-up will be completed in the same fashion with the allowance of the kip swing.


Questions? Email

Good luck, see you in November!

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