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.

We got a little behind here at FloElite, but below you can find both Week 9 and 10 of the program. Enjoy — and good luck next week as you hit the workout on Memorial Day!

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!

You can find Week 8 here!

WEEK 9

Monday 

5 rds

20 cal bike

3 rope climbs 

50 push ups 

Tuesday 

10 Clean and jerks 185

5 rds 

5 pull ups 

10 push ups 

15 air squats 

10 Clean and jerks 185

5 rd 

5 pull ups 

10 push ups 

15 air squats 

10 Clean and jerks 185

Wednesday

1 mile run with a vest 

20 back squats 225

1 mile run 

Thursday 

Rest day 

Friday 

10 min on the min 

15 wall balls 

10 pull ups 

Rest 5 min 

10 min on the min 

5 manmakers 55# dumbbells 

Saturday 

Bench press 

4x10 @ bodyweight plus 10#

Run 

3 Miles 

Sunday 

Rest day

WEEK 10

Monday 

30 min on the min 

5 pull ups 

10 push ups 

15 air squats 

Wear a 20# vest 

Tuesday 

3k row 

100 du

3 mile run 

Wednesday

Your goal is to get 50 squat cleans 

2 min intervals 

At the top of every 2 min run 150 meter run 

Rest of the 2 min max squat cleans 135 

Do this until you get 50 squats cleans 

No extra rest 

Thursday

Rest day 

Friday 

100 manmakers for time 55# db 

A man maker is 

Do a push on the dumbbells 

Row right arm 

Row left arm 

Stand up and get the dumbbells over head 

Saturday 

3 rds

300 meter row 

15 pull ups

10 burpees over the rower

Sunday 

Rest up tomorrow is Murph