10 Weeks To Murph With Josh Bridges Week 7
10 Weeks To Murph With Josh Bridges Week 7
This is Week 7 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
10 rounds
100 meter swim
25 push ups
Tuesday
6 rounds
400 meter run
20 ctb pull ups
Wear vest
Wednesday
5 rounds
5 squat cleans 185
5 muscle ups
Back squat
Work up....then go for a 20 rep back squat make sure it’s a number you can hit.
Thursday
Rest day
Friday
With a running clock
0-7 mins
1 mile run
Remaining time max rds of
5 pull ups
10 push ups
15 air squats
7min-16min
Run a mile
With remaining time
Max rds of same as above
16min-27 min
Run a mile
Max rds of same as above
Saturday
Bench
5x5
7 min max cal row
Rest 3 min
7 min max burpee over a bar
Rest 3 min
7 min max wall balls
Sunday
Rest day
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