Friday Workout Challenge: Sand Baby Devil Murph


Here is a workout that incorporates some of the challenging events that many advanced level military / special ops members will see again during their selection programs into various groups.

Typically, running, running with weight, log PT, bear crawls, fireman carries, and higher repetition PT exercise workouts will be used as tests or group challenges. Many of these (and others) are even used as punishment for being too slow or other discrepancies among the class of students.

Here is a combination of the Sandy baby Murph, Devil's Mile and The Murph workouts in an order to challenge many top level students with a 90-120 minute workout.

Sandbaby Devil Murph requires a 40-50 lb weight. We use sandbags.

Warmup jog 1 mile
100 push press with 40-50 lb sand bag
- bear crawl 400m
100 lunges / leg with sandbag (chest carry)
- fireman carry 400m
(switch with partner as needed)
- 100 squats with sandbag (shoulder carry)
- run 400m with sandbag on head or shoulder carry
100 situps with sandbag (chest carry)
Run 1 mile
100 pullups
200 pushups
Run 1 mile

Enjoy – Make sure you stretch well, stay hydrated, and pace yourself with this one.  This one is special.

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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's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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