10 Weeks To Murph With Josh Bridges Week 6
10 Weeks To Murph With Josh Bridges Week 6
This is Week 6 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 6
Monday
1 mile run
20 bar muscle up
30 hand release push ups
40 squat cleans (135/95)
30 hand release push ups
20 bar muscle up
Tuesday
100 cal bike
1 mile run
10 rope climbs
Wear your weight vest
Wednesday
Back squats
4x10 at 70%
3 rounds
1 min row for cals
1 min pull ups
1 min push ups
1 min air squats
Rest 1 min
Thursday
Rest day
Friday
Sled push 800 meters lighter side.
4 rounds
25 burpee pull ups
25 kb swings 53#
Sled push 800 meters
Saturday
Bench press
4x10 @ 70%
100 man makers 55# dumbbells
Sunday
Rest day