The Heavy Murph AMRAP 20M workout is conducted on a 20-minute time clock, during which competitors must perform as many reps as possible of:
10 strict pull-ups
20 dumbbell seated alternating shoulder presses (50-pound dumbbells for men; 30-pound dumbbells for women)
30 rear foot elevated split squats
40 sit-ups
Competition Window
The Heavy Murph AMRAP 20M 2026 Open will take place from Thursday, March 19, to Wednesday, March 25, 2026. The deadline to submit a workout attempt is Wednesday, March 25, at 6:00 PM ET.
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* Athlete completed at least one part of the workout modified.
Special Opportunity: Transplant Games 2026
Donor Games athletes will have a special opportunity in 2026! The top performers in the Heavy Murph Open will qualify for an invitation to showcase the elite fitness of Donor Games athletes at the 2026 Transplant Games. This showcase event will be part of the Opening Ceremony on June 18. Athletes will receive complimentary flight and accommodations to participate in the Donor Games Heavy Murph Showcase event.
