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.

Week 1

Monday

Test day see where you are at and how far we come at the end of the program 

Murph 

1 mile run

100 pull ups 

200 push ups 

300 air squats 

1 mile run 

*Wear a 20# vest

Scale as needed 

Tuesday

You will probably be a little sore and that’s ok 

Back squat 

5x5 with about 75%

Bench 

Body weight 

4x10 

Row

10x300 meter row 1 min rest 

Wednesday

5 rounds of

400 meter run 

15 pull ups 

7 power cleans 155/105

..Rest 10 min..

5 sets of

Sled push 100’ moderate weight 

30 lunge steps 

Thursday 

Rest up 

Friday

8 rounds of:

400 meter run carrying a 30# sandbag 

20 sandbag squats 

Stretch a lot after this 

Bike for 20 minutes at an easy pace 

Saturday

Weighted pull ups 

5 sets of 6 

For time:

500 meter row 

25 pull ups 

25 burpees 

500 meter row 

25 burpees 

25 pull ups 

500 meter row 

Sunday

Rest up

Josh Bridges is a four-time CrossFit Games athlete and retired Navy SEAL known for having an incredible engine and unbreakable will. Bridges won the Murph event at the 2016 CrossFit Games.