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The Official SandBaby Devil Murph Workout (Log PT Plus Simulation)

Stew smith

Official Sand Baby Devil Murph Workout
(log pt simulation plus more!)

We have done multiple workouts that simulate many of the challenging events at Spec Ops Selection. First we had a log PT Simulation with a 50lb sandbag that looks like this:

The Log PT Simulator:

Repeat 4 times
Sandbag push press 25
Sandbag squats 50 (shoulder carry)
Sandbag lunges 100m (chest carry)
Sandbag situps 50 (chest carry)
- sandbag shoulder carry run 400m

Log PT Simulation mixed with a Murph Workout:

Log PT Simulator + Murph - Then we mixed the Sandbag Log PT Simulation with the Murph and created the following options:

Run 1 mile
100 pullups 
200 pushups
100 SB push press
100 SB lunges per leg
150 SB squats
150 SB situps
Run 1 mile

SB = sandbag 40-50lbs

The Official Sandbag Devil Murph:

Log PT Simulator + Murph + Devil's Mile -  As the groups advanced, we started adding in more events like the Devil's Mile. Check out the OFFICIAL Sandbag Devil Murph

Run 1 mile 

Do in as few sets as possible:

100 pullups
200 pushups
200 SB squats
200 SB situps
100 SB Push Press
- run with SB 400m each complete max rep circuit

Devils' Mile
400m bear crawl
400m walking lunges (SB)
400m fireman carry (200m each person)
400m burpee broad jump or 2 x 40lb KB farmerwalk 400m

Run 1 mile

The Sand Baby (How to Make Your Own) 

We call these sand babies, because you have to take care of them and not drop them. We make these with a $5 bag of play sand and some duct tape. Here is how you do it.

Take about 5-10 lbs of sand out of a small hole in the top of the sand bag. Now you have a 40-45lb sand bag that needs some compacting and securing.  Roll the top where the small hole is around itself and start duct taping it.  You may go through two rolls of duct tape until it is solid. In the end it should look like this:

These sand-babies are great for Push Presses, Chest Carry Lunges, Chest Carry Situps, Shoulder carry squats, and runs too. 

When to Try These Workouts? 

My recommendation is to do any one or all of these workouts on consecutive weekends when you think you are ready for BUD/S or your specops selection that will require notoriously challenging log PT workout. In fact, once I see people are crushing the PST, I add this to their workout week just to show them that their future challenges are much more than a PST (run / swim / calisthenics). In fact, this is a great Log PT Simulation assessment week that you can do every 2-3 weeks to see how your are improving with load bearing, crawling, lunging, and overall hard work capacity.

There is More To than a You May Know

Who is Stew Smith CSCS? Coach, Trainer, Writer, PodcasterI'm the former Navy SEAL that tactical candidates go to for books, eBooks, local and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession.  See More at

(In fact, there are more than 40 books, 1000+ articles, online coaching - and more) 

Where to Find More Information About Optimal Performance Training Programs

When you start training again, consider the seasonal tactical fitness model.  I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.  

Where Optimal Performance Will Be Tested Each Day

The Specific Military / Special Ops Physical Fitness Workouts 

Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4  Grinder PT
Navy SWCC Workout

Army / Air Force Advanced Fitness / Special Ops 

Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Air Force Special Warfare IFT / OFT / Selection Prep


Advanced Running Program - Special Ops Supplement Plan
USMC OCS / TBS Workout


The Combat Conditioning Workout
Air Force PJ / CCT Workout  Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version


The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout


The Law Enforcement Physical Fitness Workouts

The FBI Academy Workout  |   FBI Workout Vol 2  
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT


Online Coaching Options

Online PT CLUB - Weekly Workouts created personally for you.

New Member's Only Content / Services Program!

If you want access to years worth of workouts, many of the top eBOOKs, favorite workouts of the week, free fitness APP, closed Facebook Group, video / picture library of exercises, and more access to LIVE Q/A sessions check out the Stew Smith Fitness Members Section

The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons. 

Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)

Best of all, if you have questions, email Stew Smith himself (  Join the tactical fitness group discussions, latest articles, videos, podcasts at the Stew Smith Tactical Fitness Training Closed Group on Facebook.


Questions?  Just email -

At - List of Products and Services

  1. FREE Articles
  2. Podcasts and Swimming Videos (Youtube, TikTok, Instagram)
  3. eBooks
  4. Books and eBooks in PRINT
  5. Stew Smith Fitness Club membership site
  6. Online Coaching  

Stew Smith Fitness 

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