10 Weeks To Murph With Josh Bridges Week 4

10 Weeks To Murph With Josh Bridges Week 4

This is Week 4 of our Murph preparation program, written by former Navy SEAL and CrossFit Games athlete Josh Bridges!

Apr 9, 2018 by Armen Hammer
10 Weeks To Murph With 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.

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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.

You can find Week 1 here!

You can find Week 2 here!

You can find Week 3 here!

Week 4


Monday 

5 rounds:

12 thrusters (95/65)

15 pull ups 


Remaining time after 5 rds 

Max burpee over a bench 


Tuesday 

For time:

1 mile run 

25 deadlifts (225/155)

1 mile run 

25 power cleans (135/95)

1 mile run 

25 manmakers 55lb/30lb Dumbbells


Wednesday

3 rounds:

With a running clock (fight gone bad style)

Max reps in a min of each 

1 min box jump overs  24”/20" step down 

1 min pull ups 

1 min db snatch 70lb/50lb

1 min of air squats 

1 min row for cals 

1 min rest 


Thursday 

Rest day 


Friday 

5 rounds:

30 cal bike 

30 wall balls 


Weighted pull ups 

4x10


Saturday 

100 burpee pull ups with a weight vest 

Right into run a mile with the vest 


Sunday 

Rest

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