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