Rule – You cannot sit the sandbag down during entire event. If you do set down then add 10
Make or buy a sand bag 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.
Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps (or 100 squats with 45 lb sand bag)
Run 200 meters with a 45 pound plate (or sand bag) overhead
Post time to comments.
The shirts are high grade American Apparel and built to last.
You can buy the Murph Hero WOD Tshirt Here from Teespring.