10 Weeks To Murph With Josh Bridges Week 4
10 Weeks To Murph With Josh Bridges Week 4
This is Week 4 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 4
Monday
5 rounds:
12 thrusters (95/65)
15 pull ups
Remaining time after 5 rds
Max burpee over a bench
Tuesday
For time:
1 mile run
25 deadlifts (225/155)
1 mile run
25 power cleans (135/95)
1 mile run
25 manmakers 55lb/30lb Dumbbells
Wednesday
3 rounds:
With a running clock (fight gone bad style)
Max reps in a min of each
1 min box jump overs 24”/20" step down
1 min pull ups
1 min db snatch 70lb/50lb
1 min of air squats
1 min row for cals
1 min rest
Thursday
Rest day
Friday
5 rounds:
30 cal bike
30 wall balls
Weighted pull ups
4x10
Saturday
100 burpee pull ups with a weight vest
Right into run a mile with the vest
Sunday
Rest