10 Weeks To Murph With Josh Bridges Week 8
10 Weeks To Murph With Josh Bridges Week 8
This is Week 8 of our Murph preparation program, written by former Navy SEAL and CrossFit Games athlete Josh Bridges!
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On Memorial Day, CrossFitters around the world take on the Murph workout. Here is a 10-week program to get you in the best Murph shape of your life, written by Josh Bridges—a former Navy SEAL who won the Murph event at the 2016 CrossFit Games.
Monday
AMRAP 20
400 meter run
30 air squats
Wear a vest
Tuesday
10-9-8-7-6-5-4-3-2-1
Bench press bodyweight
Pull ups (double the numbers)
Wednesday
5k of rowing
Every 3 min 50’ walking lunge holding 50# db’s
So the goal is to row a 5k when the clock hits 3-6-9-12 and so on, you get off and perform a walking lunge holding 50# db farmers carry style
Thursday
Rest day
Friday
AMRAP 15
5 muscle ups
10 hspu
15 wall balls 20#
Back squat
So 20 max rep again try to go for a bigger number this time
Saturday
5 rounds
1 min max distance run
1 min max push ups
1min max cal row
1 min max shoulder to overhead 135
Rest 1 min
Sunday
Rest day