10 Weeks To Murph With Josh Bridges Week 5

10 Weeks To Murph With Josh Bridges Week 5

Apr 17, 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!

You can find Week 4 here!


Week 5


Monday 

2k row 

10 rds

5 bar mu 

10 hspu

12 pistols 

2k row 


Tuesday 

Run 2 miles with 20# vest 


For time 

100 air squats 

10 pull ups 

80 air squats 

20 pull ups 

60 air squats 

30 pull ups 

40 air squats 

40 pull ups 

20 air squats 

60 pull ups 


Wednesday

2 rds for time 

50 cal bike 

50 push ups 


Thursday 

Rest day 


Friday 

5 rds

400 meter run

20 burpee pull ups 


Wear 20# vest 


Saturday 

100 lunge steps 

100 wall balls 20#

100 du

100 push ups 


Sunday 

rest day

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