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Sand Baby Murph Workout

Sand Bag Workout
U.S. Army Staff Sgt. Jesus Rosado carries sand bags during during the Iron Legion competition (Photo by: Sgt. Ryan Hohman).

This week, we enjoyed the SandBaby Murph with some new variations.  If you remember, the Sandbaby Murph is similar to the classic Memorial Murph Workout named in honor of former Navy SEAL Michael Murphy.  It seems that any workout that is 100,200, 300 repetitions is now called, “like the Murph” and is a well-deserved moniker.   Here is how we do the Sandbaby version:

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

How to make a Sand Baby: Make or buy a sand bag of 40-50lbs.  We make ours with a 50 lbs. bag of play sand from Home Depot for $4.00.  Cut a small hole to let out 10 lbs. of sand at the top of the bag.  Then fold the bag over itself and duct tape the entire bag a few layers.  This should take an entire roll of tape.

Run 1 mile with bag on your shoulder, head, carried in your arms – up to you.
100 push presses taking the sandbag to the left and right shoulder. 
Every lift over your head = 1 rep.
200 steps of lunges (100 lunges / leg). Chest carry the sandbag.
300 reps but combine 150 reps of situps (chest carry) and 150 squats (sandbag on shoulder) to complete the 100, 200, 300 rep cycle.
Then run 1 mile again with sandbag.
Sandbaby Murph with a Hill

The difference with this variation is this – we add a hill to run every cycle of max rep sets.  For instance:

After you run your mile, start doing the repetitions in max repetition sets.  Say you get 40 push press, 20 lunges per leg, and 30 sit-ups and 30 squats – that equals one circuit set. After every circuit of the four exercises, you run a hill up and down with the sandbaby.

Repeat the circuit until you have accumulated 100 push press, 200 lunges total, and 150 squats / situps. The fewer of sets you do the fewer number of hills required. 

“It pays to be a winner.”

Finish the workout with a mile run with the sandbaby. Maybe we can save this one until Labor Day!  Enjoy!

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Workouts Fitness Stew Smith

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus 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