Simulating Log PT with the Sandbaby Murph

Marine recruits carry a log.
Recruits with Alpha Company, 1st Recruit Training Battalion, carry a log during log drills at Marine Corps Recruit Depot, San Diego, Oct. 28, 2019. (Lance Cpl. Zack T. Beatty/U.S. Marine Corps photo)

Many people try to prepare for log PT at various Special Ops selection programs (specifically BUD/S). There are several events that challenge students during log PT sessions. They are overhead presses (push presses), chest carry lunges, squats (weight on shoulder), chest carry sit-ups, running with the log and others.

This creation takes a tough Hero Workout of the Day (WOD) called the Murph used by the CrossFit community and slightly modifies it. The Hero WOD honors fallen heroes like Lt. Michael Murphy (SEAL) who received the Congressional Medal of Honor during Operations Red Wings in Afghanistan in 2005.

This workout modifies the Murph to focus on the challenging events of Log PT.

The Murph is a classic version of the 100, 200, 300 rep cycle workout and looks like the following:

  • Wear a 20-pound weight vest
  • Run one mile
  • 100 pull-ups
  • 200 push-ups
  • 300 squats
  • Run one mile

Here is a workout dubbed the "Sandbaby Murph" by a few Spec Ops candidates:

Rule: You cannot sit the sandbag down during the entire event.

Make or buy a sandbag of 40-50 pounds.

  • Run one mile with the bag on your shoulder.
  • 100 push presses, taking the sandbag to the left and right shoulder.  
  • Every lift over your head = 1 rep.
  • 200 steps of lunges (100/leg). Chest carry the sandbag.
  • 300 reps but combine 150 reps of sit-ups (chest carry) and 150 squats of sandbag to complete the 100, 200, 300 rep cycle.

Then run one mile again with sandbag on the shoulder. 

sand bag run pose
Sand bag push press
Sand bag head lift prep
Sand bag lift over head
Sand bag lunge start
Sand bag lunge
Sand bag situp down
Sand bag situp up

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to

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