Munro

The challenge:

Using two kettlebells for all lifts, complete the sequence in order for max reps

• 5 x Front squats 

• 5 x High pull

• 5 x Push press 

• 5 x Cleans 

• 5 x Press ups (on kettlebells)

  AMRAP x 16 minutes

  Score total reps

Movement standards

Front squat

• Clean two kettlebells and hold them in the rack position on your chest. Control the lowering phase of your squat through the full range of movement. Reps count when the crease of your hips drops below your knees, so your thighs are just under parallel to the floor. As you stand back up you must lockout your hips and knees for the rep to count. Both kettlebells should be secure on your chest through out the movement for reps to count.

High Pull

• The high pull reps are performed from a hip swing, so both kettlebells drop under your hips together. Then you must use your hip extension to help you pull the kettlebells up. Your elbows must finish at their highest point inline or above your shoulders for reps to count.

Push press

• All shoulder to overhead movements must start with your elbows under your shoulders and your arms in contact with your torso. This avoids any pressing from the kettlebells resting on top of your shoulders. Reps count when both arms are locked out at the same time above your head, with your hips and knees locked out and your feet are not moving. Any cleans during this test to get the kettlebells up to the rack position does NOT count towards the rep count.

Cleans

• The clean reps are performed from a hip swing, so both kettlebells drop under your hips together. Then you must use your hip extension to help you pull the kettlebells up. Catch the kettlebells in a solid rack position with your elbows under the kettlebells and your feet still for reps to count.

Press ups

• The press up is completed with hands on the kettlebells and the body in a straight line from shoulder to ankle, or shoulder to knee for the Novice category doing kneeling press ups. You can’t lift your hips up in the air. Each rep must start with both arms locked out and you must go down low enough to get the shoulder under a horizontal line with the elbow. You must not bend your knees or drop to a knee before both arms are locked out for a rep to count.

Divisions

• Womens Novice - 8kg

• Womens Intermediate - 12kg

• Womens Elite - 20kg

• Mens Novice - 12kg

• Mens Intermediate - 20kg

• Mens Elite - 28kg

Recording your score:

• Click on the “Submit Your Score” button at the top of this page or use the main menu navigation to go to the TriForce Scoreboard page where you can also find a link to submit a new score.

• Complete the form with all of your details and the email connected to your TriForce account.

• When selecting your “Weight class” pick the relevant category for you.

• For the Munro challenge enter your reps in the “Challenge Part 1” field.

• Leave the other fields blank, so don’t put anything in the “Challenge Part 2”, “Challenge Part 3” or “Challenge For Time”.

• Click submit

• All scores are updated at midnight every day so allow 24 hours for your new score to show on the TriForce Scoreboard