August Fitness Tips from Stew Smith Fitness



Crazy Workout of the Month



The SandBag Murph ( Log PT Simulation)



The following workout is what Stew Smith's local group of candidates training for SEALs, Special Forces, Maryland SWAT Team, AF PJ, and Fire Fighters did LAST week. This is one of my favorite workouts of the week - ENJOY.

Buy or make a sand bag that weights 30-40 lbs.



I usually go to Home Depot, buy a bag of play sand for $4 (50lbs) take about 10lbs out and pack it tight.



Then start to apply a roll of duct tape around the sand bag fully covering it with tape. Then tape it more to be sure it wont pop.

Now for the workout:



Run 1 mile with sandbag (carry any way you wish)



100 push press / military press - rest sandbag on shoulder when needed



200 lunges (100 each leg) chest carry sand bag

300 reps of (150 situps) weight on chest and (150 squats) weight on shoulders



Run 1 mile with sand bag again

DONE!!! Should take 50-60 minutes if you keep moving and rest with situps when needed.



Remember - do these workouts at your own risk, build a group of like minded exercisers and soon you will have built in motivating workouts. We do these workouts for FREE in Maryland and are working at finding more trainers to do the same in their area. These Heroes of Tomorrow Workouts are great ways to prepare for any military, law enforcement, fire fighter profession. They make an even better summer workout program for high school athletes seeking to get into shape for various Fall Sports.

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