Here is a workout that incorporates some of the challenging events that many advanced-level military and 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 Sandbaby Murph, Devil's Mile and The Murph workouts. They are arranged in an order that will challenge many top-level students with a 90- to 120-minute workout.
The Sandbaby Devil Murph requires a 40- to 50-pound weight. We use sandbags.
- Warmup jog of one mile
- 100 push presses with a 40- to 50-pound sandbag
- Bear crawl 400 meters
- 100 lunges/leg with sandbag (chest carry)
- Fireman carry 400 meters
- (switch with partner as needed)
- 100 squats with sandbag (shoulder carry)
- Run 400 meters with sandbag on head or shoulder carry
- 100 sit-ups with sandbag (chest carry)
- Run one mile
- 100 pull-ups
- 200 push-ups
- Run one mile
Enjoy. Make sure you stretch well, stay hydrated and pace yourself. This one is special.
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 firstname.lastname@example.org.
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