SGPT Lumberjack WOD
200 air squats
Run 400m
20 KB swings with 40 lb sand bag or cinder block
Run 400m
20 Overhead Squats with 40 lb sand bag
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 (each leg) overhead walking lunges with 40 lb sand bag
Run 400m
Beginners partition as needed.
Advanced can add a weight vest as needed.
Show your spirit and remember Murph this Memorial Day.
The shirts are high grade American Apparel and built to last.
You can buy the Murph Hero WOD Tshirt Here from Teespring.
A portion of the proceeds will go to Navy SEAL Foundation.
Personal Online Coaching
Work 1-on-1
with SEAL Grinder's Brad McLeod
To Achieve Your Goals
Personal fitness training from Brad McLeod, Navy Seal and CrossFit Level 1 instructor. Delivered online, directly to you.
"I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life... try these workouts. Hooyah!" - Chris H.
