10 Weeks To Murph With Josh Bridges Week 6

10 Weeks To Murph With Josh Bridges Week 6

This is Week 6 of our Murph preparation program, written by former Navy SEAL and CrossFit Games athlete Josh Bridges!

Apr 22, 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!

You can find Week 5 here!


Week 6


Monday 

1 mile run

20 bar muscle up

30 hand release push ups 

40 squat cleans (135/95)

30 hand release push ups 

20 bar muscle up


Tuesday 

100 cal bike 

1 mile run 

10 rope climbs 

Wear your weight vest


Wednesday

Back squats

4x10 at 70% 


3 rounds

1 min row for cals 

1 min pull ups 

1 min push ups 

1 min air squats 

Rest 1 min 


Thursday 

Rest day 


Friday 

Sled push 800 meters lighter side. 

4 rounds

25 burpee pull ups 

25 kb swings 53#

Sled push 800 meters 


Saturday 

Bench press 

4x10 @ 70%


100 man makers 55# dumbbells 


Sunday 

Rest day