10 Weeks To Murph With Josh Bridges Week 3
10 Weeks To Murph With Josh Bridges Week 3
This is Week 3 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 3
Monday
3 rounds
800 meter run
20 pull ups
50 air squats
*Wear a 20# vest
Tuesday
Back squat
6x3 @80%
15 min AMRAP:
5 muscle ups
10 handstand push ups
15 back squat 135
Wednesday
Bench
4x10
*you pick the weight, but it needs to be hard to get the last set
Running
1 mile run
Rest 2 min
800 meter run
Rest 2 min
400 meter run
Rest 1 min
400 meter run
Thursday
Rest day
Friday
For time:
100 wall balls
100 pull ups
100 goblet squats holding 73# kb
100 cal row
Saturday
For time:
3 mile run
*Every 4 min you have to stop and perform
30 push ups
40 air squats
*Wear a 20# vest
Sunday
Rest day