To perform the AMRAP 31 workout, start with 31 burpees. Ensure you fully extend your body at the top of each jump. Transition into 31 double-unders, focusing on quick wrist turns for efficiency.

Next, perform 31 deadlifts, maintaining a flat back as you lift the barbell to your hips. Follow this with 31 push-ups, keeping your elbows close to your sides for maximal engagement.

Proceed to 31 box jumps, landing softly with knees slightly bent. Afterward, complete 31 hang power cleans, using your legs to propel the barbell to shoulder height.

Continue with 31 air squats, ensuring your hips go below parallel. Then, execute 31 kettlebell swings, swinging the kettlebell above eye level. Follow this with 31 shoulder-to-overheads, locking out your arms fully.

Next, perform 31 AbMat sit-ups, focusing on a controlled descent. Finally, complete a 31-calorie row, maintaining a strong pull with each stroke, and finish with 31 wall ball shots, ensuring you reach target height for each throw.

To scale the AMRAP 31 workout, reduce the repetitions for each movement to suit your fitness level, such as 15 reps instead of 31. For burpees, step back instead of jumping for a gentler approach.

Replace double-unders with single unders or practice without a jump rope. For deadlifts, choose a lighter weight, around 50-70% of your max, ensuring you maintain good form.

Scale push-ups to knee push-ups or incline against a box. Box jumps can be modified to step-ups or a lower box height, while kettlebell swings can use a lighter weight of 8-12 kg.

Consider reducing the number of calories rowed to 15-20, and wall ball shots can be performed with a lighter ball or done as air squats instead.

Your score for the AMRAP 31 workout is calculated by adding the total number of full rounds completed to any additional reps performed after your last full round.

For example, if you complete 6 full rounds and then perform 15 kettlebell swings, your score would be 6 rounds + 15 swings = 6 + 15 = 75 reps total.

Count all movements as they are listed: burpees, double-unders, deadlifts, push-ups, box jumps, hang power cleans, air squats, kettlebell swings, shoulder-to-overheads, AbMat sit-ups, calorie row, and wall ball shots.

Make sure to keep track of each movement to ensure an accurate total score at the end of your workout.

Prioritize technique over speed — ensure each movement is performed correctly to avoid injury. Set a steady pace and maintain consistency throughout the workout. Focus on your breathing; it can help regulate your heart rate and enhance endurance. For movements like the burpees and box jumps, concentrate on landing softly to protect your joints. Utilize the downward phase of each exercise, especially during push-ups and kettlebell swings, to prepare for the next rep.

Keep your transitions smooth and quick, minimizing downtime between exercises. If fatigue sets in, break movements into manageable sets rather than pushing through one long effort. Stay mentally tough and remind yourself of your goal; this will keep your motivation high throughout the workout.

For the Garry Purdham workout, which is an AMRAP 31, a good score would vary based on skill level. Intermediate athletes should aim for 9–11 rounds, demonstrating solid endurance and technique.

Advanced participants can target 13–15 rounds, showcasing their increased proficiency and stamina.

Elite athletes should strive for 17 or more rounds, reflecting exceptional capacity and strength across all movements.

A score exceeding 300 total repetitions signifies excellent pacing, muscular endurance, and overall athleticism in this challenging workout routine.

The benchmark workout AMRAP 31, also known as Garry Purdham, is intended to challenge various aspects of fitness, including cardiovascular endurance, muscular stamina, and overall conditioning. Each of the 31 movements targets different muscle groups, emphasizing functional strength and aerobic capacity.

This workout demands a continuous effort, encouraging athletes to find their pace while managing fatigue across multiple modalities. The combination of bodyweight movements and weighted exercises creates a dynamic environment that tests resilience and mental toughness.

As athletes cycle through the 31 reps, they must prioritize efficiency and speed to maximize the number of rounds completed within the time frame. This workout serves as a benchmark for assessing improvement in fitness and performance over time.

The world record for the AMRAP 31 workout, known as Garry Purdham, is unofficially reported within the CrossFit community. Elite male athletes typically achieve between 20 to 22 rounds, while elite female athletes range from 17 to 19 rounds.

These impressive scores necessitate consistent pacing, with most rounds being completed in under one minute, showcasing exceptional endurance and strength across the varied exercises involved in the workout.

The combination of high-intensity movements, such as burpees and kettlebell swings, challenges both cardiovascular fitness and muscular endurance, making it a test of overall fitness for anyone attempting this workout.

The workout AMRAP 31 is dedicated to Garry Purdham, a beloved member of the CrossFit community who tragically passed away. This tribute workout serves as a celebration of his life and the passion he shared for fitness and camaraderie.

Each movement in the routine reflects the intensity and dedication Garry embodied throughout his life. By participating in this AMRAP, athletes honor his memory, embracing the spirit of perseverance and community that he inspired in others.

Garry’s legacy continues to motivate individuals to push their limits and support one another in their fitness journeys.