Heavy Murph AMRAP 20M Workout Rules

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

Workout Rules

To be considered for the podium and cash prizes, all competitors in the Heavy Murph AMRAP 20M 2026 Open Event must adhere to the following rules:

10-Strict Pull-Ups

  • Athlete may not use any kip, hip drive, or leg movement to generate upward momentum.
  • Palms must face outward, chin must clear the bar at the top of each pull-up, and arms must be fully extended at the bottom of each pull-up.
  • Hand protection is permitted.
  • Banded pull-ups are acceptable, but your finish time will be placed after other competitors who performed the move unassisted.
  • Camera angle must be facing the athlete either straight on or at a 45-degree angle and must be higher than ground level in order to clearly show the chin relative to the bar.

20 Dumbbell Seated Alternating Shoulder Presses

  • The athlete must perform 10 dumbbell shoulder presses per arm in an alternating pattern while seated on a flat bench.
  • Men will use 50-pound dumbbells and women will use 30-pound dumbbells.
  • Both dumbbells will start on the shoulders and progress by pressing one dumbbell overhead.
  • Athlete must lower one dumbbell down and touch the shoulder before beginning to press the other dumbbell upward.
  • The arm must be fully extended and locked out in the up position, with the bicep in line with the ear.
  • Feet must remain on the floor.
  • Camera angle must face the athlete straight on and visibly demonstrate the standards above.

30 Rear Foot Elevated Split Squats

  • The athlete must perform 15 rear foot elevated split squat reps per leg, for a total of 30 reps for both legs, in any order.
  • Athlete’s rear foot must be placed on top of the bench with laces down or toes on the bench for the entire movement.
  • The athlete’s front leg must be fully extended and locked out in the up position. Shoulders must stay above the hips throughout the movement.
  • Athlete’s front foot must be positioned far enough forward so that the hip crease is below the knee, and the knee should touch the floor in the down position.
  • A thin mat (approximately 1/4” thick) should be used to protect the knee.
  • A bench must be used for back foot support. Boxes, chairs, or odd objects may not be used to support the back foot.
  • Camera angle must face the athlete from a 90-degree angle and visibly demonstrate the standards above.

40 Sit-Ups

  • Performed with the feet secured under a dumbbell or other object, back flat and arms crossed over the chest.
  • Hands must be touching the shoulders at all times.
  • Shoulder blades must touch the ground at the bottom of each sit-up.
  • Both elbows must touch the legs within 6 inches of the kneecaps at the top of each sit-up.
  • Butt cannot come off the ground or slide at any point during the sit-up.
  • Athletes must demonstrate the full range of motion.
  • Camera angle must face the athlete from a 90-degree angle and visibly demonstrate the standards above.

Competition Rules

  1. Eligibility
    1. All athletes must be 18 years or older as of the close of registration for the competition.
    2. All athletes must agree to the Donor Games Consent Agreement and adhere to the Workout Rules and Competition Rules herein.
    3. Athletes must submit their full workout video at any time during the competition window: from March 19 to March 25, 2026, at 6:00 PM ET.
    4. Athletes may submit up to 3 workout videos in total throughout the competition.
      1. Competitors may submit no more than 1 video within any 24-hour period.
      2. If an additional workout video is disqualified, it does not impact the rank/eligibility of a previously approved workout video.
    5. Athletes must be willing to accept prize winnings via ACH. Failure to provide ACH payment information within 1 week of the official prize-winning notification will result in forfeiture of the cash prize. All prize winnings will be dispersed within 2 weeks of the official prize-winning notification from the Donor Games.
    6. General athletes who compete a modified workout are not eligible for cash prizes.
  2. Judging
    1. Failure to perform the exercises according to the guidelines will result in disqualification.
    2. Judges’ decisions are final.
    3. Judges may reject an athlete’s workout video due to improper form, failure to complete the workout, copyright infringements, or any other issues that arise in review of the workout.
    4. If a workout attempt is disqualified, the athlete maintains their eligibility to submit a new competition video as per 1d above.