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!

Mar 24, 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!

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.