10 Weeks To Murph With Josh Bridges Week 2
10 Weeks To Murph With Josh Bridges Week 2
This is Week 2 of our Murph preparation program, written by former Navy SEAL and CrossFit Games athlete Josh Bridges!
Unlock this article, live events, and more with a subscription!
Already a subscriber? Log In
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 2
Monday
5 rounds
400-meter run
50 push-ups
3 rope climbs
*Wear a 20# vest
Rest 10 min
Back squat
5 sets of 10
*Going up in weight each set. These sets should not be to failure, so use weights you know you can hit.
Tuesday
25 air squat
10 dips strict
50 air squats
20 dips strict
75 air squats
30 dips strict
100 air squats
40 dips strict
Weighted pull-ups
7 sets of 4
Wednesday
4 rounds
30 wall balls (20/14)
30 push ups
*Wear a 20# vest
Thursday
Rest up
Friday
2 mile run immediately into
AMRAP 10:
15 pull ups
10 bench 135/95
5 back squat 155/105
Saturday
5 sets of
20 cal Assualt bike
20 air squats
*Rest 30 seconds between sets
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.
Related Content
- Olympic Runner Leo Manzano: My First Victory
Sep 17, 2021
- Five-Time CrossFit Champ Mat Fraser Retires
Feb 3, 2021
- Get The FloSports App
Nov 17, 2020
- FloSports Partners With Rx Sports
Sep 16, 2020
- Eddie Hall Is Still A Beast
Sep 1, 2020
- Eric Roza Named CEO & Owner Of CrossFit
Jun 24, 2020
- We Stand With You
Jun 2, 2020
- Everything You Need To Prepare For Murph
May 21, 2020
- Happy Birthday Chad Vaughn
May 11, 2020