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 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:
200 SB squats
200 SB situps
100 SB Push Press
- run with SB 400m each complete max rep circuit
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.
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 StewSmithFitness.com than a You May Know
Who is Stew Smith CSCS? Coach, Trainer, Writer, Podcaster: I'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 StewSmithFitness.com
(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
Army / Air Force Advanced Fitness / Special Ops
Online Coaching Options
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