10 Weeks To Murph With Josh Bridges Week 3

10 Weeks To Murph With Josh Bridges Week 3

This is Week 3 of our Murph preparation program, written by former Navy SEAL and CrossFit Games athlete Josh Bridges!

Apr 2, 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!

Week 3


Monday 

3 rounds

800 meter run

20 pull ups 

50 air squats 

*Wear a 20# vest 


Tuesday 

Back squat 

6x3 @80%


15 min AMRAP: 

5 muscle ups 

10 handstand push ups 

15 back squat 135


Wednesday

Bench 

4x10 

*you pick the weight, but it needs to be hard to get the last set 


Running

1 mile run 

Rest 2 min

800 meter run 

Rest 2 min 

400 meter run 

Rest 1 min 

400 meter run 


Thursday 

Rest day 


Friday

For time:

100 wall balls

100 pull ups 

100 goblet squats holding 73# kb 

100 cal row 


Saturday 

For time:

3 mile run 

*Every 4 min you have to stop and perform 

30 push ups 

40 air squats 

*Wear a 20# vest 


Sunday 

Rest day