Rule – You cannot sit the sandbag down during entire event.
If you do set down then add 10
Make or buy a GORUCK sandbag of 20-50lbs. Scale as needed for your ability.
Run 1 mile without sand bag.
100 push presses taking the sand bag to the left and right shoulder.
Every lift over your head = 1 rep (so 50 each side).
200 steps of lunges (100 / leg). Chest carry the sandbag.
300 reps combining 150 reps of situps (chest carry) and 150 squats of sandbag
Then run 1 mile again without sand bag on the shoulder.
This workout modifies the Murph to focus on the challenging events of Log PT.
Need help with pull-ups? Check out this video here
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