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Sandbaby 500: Workout of the Week

Pullups600
Picture from https://www.flickr.com/groups/views5000/

Here is a different take on the Sandbaby Murph created a few months ago. This is a total 500 repetition count of five different exercises added together. See below:

Run 1 mile – warmup

Break into max repetition sets and make a circuit of the following exercises:

Pullups
Push Press (with sandbag or weight)
Lunges (chest carry with sandbag or weight)
Squats (shoulder carry with sandbag or weight)
Situps (chest carry with sandbag or weight)
Do 100 repetitions of each of the exercises above (total added of all exercises), but run 1 mile every 125 repetitions. Your total running distance will be 5 miles by the end.

Sample sets: 
25 Pullups
50 Push Press
25 lunges / leg = 50 reps
The above equals 125 – so run a mile.
Come back and start where you left off:

25 Squats 25
25 Situps 25
20 Pullups
30 Push Press
25 Squats
The above equals 125 – run a mile…

Keep moving through the circuit, keeping track of your repetitions for each exercise. Once you have 100 reps of that exercise, you no longer have to do it.

Arrange the exercises any way you wish.

Enjoy!

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Fitness Stew Smith Pushups and Pullups

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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