10 Weeks To Murph With Josh Bridges Week 7

10 Weeks To Murph With Josh Bridges Week 7

This is Week 7 of our Murph preparation program, written by former Navy SEAL and CrossFit Games athlete Josh Bridges!

Apr 30, 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!

You can find Week 6 here!


Monday

10 rounds

100 meter swim 

25 push ups 


Tuesday 

6 rounds

400 meter run 

20 ctb pull ups 

Wear vest 


Wednesday

5 rounds

5 squat cleans 185

5 muscle ups 

Back squat 

Work up....then go for a  20 rep back squat make sure it’s a number you can hit. 


Thursday 

Rest day 


Friday

With a running clock 

0-7 mins 

1 mile run 

Remaining time max rds of 

5 pull ups 

10 push ups 

15 air squats 

7min-16min 

Run a mile 

With remaining time 

Max rds of same as above 

16min-27 min 

Run a mile 

Max rds of same as above 


Saturday

Bench 

5x5


7 min max cal row

Rest 3 min 

7 min max burpee over a bar 

Rest 3 min 

7 min max wall balls 


Sunday 

Rest day

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