10 Weeks To Murph With Josh Bridges Week 5
10 Weeks To Murph With Josh Bridges Week 5
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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.
Week 5
Monday
2k row
10 rds
5 bar mu
10 hspu
12 pistols
2k row
Tuesday
Run 2 miles with 20# vest
For time
100 air squats
10 pull ups
80 air squats
20 pull ups
60 air squats
30 pull ups
40 air squats
40 pull ups
20 air squats
60 pull ups
Wednesday
2 rds for time
50 cal bike
50 push ups
Thursday
Rest day
Friday
5 rds
400 meter run
20 burpee pull ups
Wear 20# vest
Saturday
100 lunge steps
100 wall balls 20#
100 du
100 push ups
Sunday
rest day