Sand Baby Murph: Simulating Log PT

Log pt.

Sand Baby Murph: Simulating Log PT

Many people try to prepare for log PT at various Special Ops selection programs (specifically BUDS). There are several events that challenge students during log PT sessions. They are: Overhead press (push press), Chest carry lunges, Squats (weight on shoulder), Chest carry situps, 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 Redwings 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 lb weight vest
  • Run 1 mile
  • 100 pullups
  • 200 pushups
  • 300 squats
  • Run 1 mile

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

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

Make or buy a sand bag of 40-50lbs

  • Run 1 mile with 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 situps (chest carry) and 150 squats of sandbag to complete the 100, 200, 300 rep cycle.

Then run 1 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 works as a presenter / editorial board with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is Certified Strength and Conditioning Specialist (CSCS).  There are also over 800 articles on Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

Latest Fitness Books: Navy SEAL Weight Training and Tactical Fitness

Show Full Article