10 Weeks To Murph With Josh Bridges Week 9 & 10

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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.

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

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