Sandbaby 500: Workout of the Week

Here is a different take on the Sandbaby Murph created a few months ago. This is a total of 500 repetitions covering five different exercises added together. See below:

Run a one-mile warmup.

Break into max repetition sets and make a circuit of the following exercises:

• Pull-ups
• Push press (with sandbag or weight)
• Lunges (chest carry with sandbag or weight)
• Squats (shoulder carry with sandbag or weight)
• Sit-ups (chest carry with sandbag or weight)

Do 100 repetitions of each exercise above (total added of all exercises), but run one mile every 125 repetitions. Your total running distance will be five miles by the end.

Sample sets: 

• 25 pull-ups
• 50 push press
• 25 lunges/leg = 50 reps

The above equals 125, so run a mile.

Come back and start where you left off:

• 25 squats
• 25 sit-ups
• 20 pull-ups
• 30 push press
• 25 squats

The above equals 125, so run a mile ...

Keep moving through the circuit, keeping track of your repetitions for each exercise. Once you have 100 reps of that exercise, you no longer have to do it.

Arrange the exercises any way you wish.

Enjoy.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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