10 Weeks To Murph With Josh Bridges Week 2
10 Weeks To Murph With Josh Bridges Week 2
This is Week 2 of our Murph preparation program, written by former Navy SEAL and CrossFit Games athlete 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.
Week 2
Monday
5 rounds
400-meter run
50 push-ups
3 rope climbs
*Wear a 20# vest
Rest 10 min
Back squat
5 sets of 10
*Going up in weight each set. These sets should not be to failure, so use weights you know you can hit.
Tuesday
25 air squat
10 dips strict
50 air squats
20 dips strict
75 air squats
30 dips strict
100 air squats
40 dips strict
Weighted pull-ups
7 sets of 4
Wednesday
4 rounds
30 wall balls (20/14)
30 push ups
*Wear a 20# vest
Thursday
Rest up
Friday
2 mile run immediately into
AMRAP 10:
15 pull ups
10 bench 135/95
5 back squat 155/105
Saturday
5 sets of
20 cal Assualt bike
20 air squats
*Rest 30 seconds between sets
Sunday
Rest up!
Josh Bridges is a four-time CrossFit Games athlete and retired Navy SEAL known for having an incredible engine and unbreakable will. Bridges won the Murph event at the 2016 CrossFit Games.