There are a few things most people worry about before attending special-ops programs. There typically is something that is ultra-challenging to most of the class. It could be rucking without much food (Ranger), swimming skills and PT (SEAL/PJ) or a combination of running, rucking and swimming constantly. Most will agree that preparing for log PT and getting the legs stronger and building more stamina for lunges and weighted runs is critical for mastering these events. Most of the time, it is getting through events on pure guts, but you should have a solid foundation and prepare the body for the many events of log PT.
What follows is a classic twist on the Sandbaby Murph log PT simulation workout that is made a little more challenging.
The Workout
- Lower-body run/swim with fins
- Leg/log PT simulation
- Run one mile with no weight/stretch
With sandbag or log weighing about 40 pounds
(Log also can be a team log with 5-6 people on a 200-plus-pound log.)
- 100 push presses
- 200 lunges (100/leg)
- 150 squats
- 150 sit-ups
Rule: You or your log team cannot set the weight down for the entire event, and you must run 50 meters between each set of exercises you do. You can walk 50 meters if under the log.
*Note: If you do a team log PT, this workout will take about 90 minutes if you are all solid and near the same fitness level.
- Run one mile -- no weight/stretch
- Ruck four miles or swim with fins 2,000 meters for time
Depending on the training program for which you are preparing, either ruck or swim (Army/Navy), or if you are feeling hardcore, do both.
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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