10 Weeks To Murph With Josh Bridges Week 8

10 Weeks To Murph With Josh Bridges Week 8

This is Week 8 of our Murph preparation program, written by former Navy SEAL and CrossFit Games athlete Josh Bridges!

May 7, 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!

You can find Week 7 here!


Monday 

AMRAP 20 

400 meter run 

30 air squats 

Wear a vest 


Tuesday 

10-9-8-7-6-5-4-3-2-1

Bench press bodyweight 

Pull ups (double the numbers)


Wednesday

5k of rowing 

Every 3 min 50’ walking lunge holding 50# db’s


So the goal is to row a 5k when the clock hits 3-6-9-12 and so on, you get off and perform a walking lunge holding 50# db farmers carry style 


Thursday 

Rest day 


Friday 

AMRAP 15 

5 muscle ups 

10 hspu 

15 wall balls 20# 


Back squat 

So 20 max rep again try to go for a bigger number this time 


Saturday 

5 rounds

1 min max distance run

1 min max push ups 

1min max cal row 

1 min max shoulder to overhead 135

Rest 1 min 


Sunday 

Rest day

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