For time:
Ruck 3 miles
or
Run 4 miles
♀ 30 lb
♂ 45 lb
Post time to comments.
Compare to 230821.
Scaling:
If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 4-mile run option, consider your recent 5K run effort and attempt to hold a slightly more manageable pace. For clarity, the run option is meant to be completed without load.
Intermediate option:
Same as Rx’d
Beginner option:
For time:
Ruck 1.5 miles
or
Run 2 miles
♀ 10 lb
♂ 15 lb
Resources:
CAP: Running Pulling in Place Drill
CAP: Running Falling Forward Drill
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Comments on 240203
95 Comments
47:49
Rucked 3 miles with 40# backpack.
4 mile run
41:26
M/41/5’9”/195#
10km run in 1h 8mins
M/33/5'7"/219Lbs
RUCK 20LBs
LaSalle
3.0Miles (40:00) w/ E5MOM 9Rds
5 PushUps (50)
10 Squat (90)
Then
E2MOM
MaxPullUps (5,5,4,4)
Did this one because I didn't want to go to the gym and do ohs/quarter mile run intervals on the treadmill at the powergym. Part of MURPH prep. Feet and soles and plantar hurt a little at the start, but was fine. Yoga afterwards. Lungs were iced out from fresh not cold morning run
34:03 Rx'd (Run 4 miles)
3 miles in 45:53' with 22lb
M/38/6’/177
Rx ruck with the dog 49:00
Deo gratias
My Training on Saturday,, February 10 at night.
WOD CrossFit 240203 Option 2
For time:
Ruck 3 miles
I used a 10 lb Vest
I completed the Workout in 37:01 minutes.
M / 95 kg / 30y
Run 2 miles - 16:05 m
2.60 mile 30 lb Ruck @ Laurentian
*still was getting better after being sick
Rx Ruck 3 miles with 45lbs vest/pack combo
30:24
M/42/170/5'11"
Ran a three mile road race in the morning prior to this. 3 mile run time was 19:50
Rx’d Ran 4 miles on the Trueform
39:02
Compared to 230821
40:44
Compared to 230821
40:44
60min 20kg ruck 4.8km
3.1miles w/30lb ruck, 56:50.
3 Mile Ruck w/ 50lbs= 1:00:31
28:52
4 mile run
Completed 2/4 on a local trail with an 8year old on her bike.
34:41 for about 3.8 miles?
many breaks for various 8year old reasons.
6mile - 18kg ruck - trail and hills - 1hr 15mins
For time:
Run 4 miles
39:00
5K Run
32:04 min (personal best)
Beginner
2 mile run
17:51; Me from my active duty days would be appalled but I've been out of the game awhile.
M/37/221
Modified:
--
7 km hilly run, untimed.
--
Peace.
45# Trail ruck--snowy and muddy--Tad more difficult than compare to
2.4 mi in 45 min
m/53/175
compare to
3.42 miles with 45# pack.
1 hrs 9 minutes.
Small rolling hills
33:34
3mi run with 12# weight vest
45#
Rucked on treadmill
3.3 - 3.5mph pace
Capped at 35 min.
1.90 miles
178lb body weight
5’-7”
Male
40# weight vest walk...48:55
M/52/195/5’10”
30# weight vest. 3.35mi in 1 hr. Mainly beach walk. Nice to get out in the frosty fresh air on the ocean! Mainly Zone 1 HR.
Ruck 20kg
40:38
I did 4km on an icy hilly trail - loved it with 25lbs
3 year old
3 miles
1 hour
Rx
Ran 4 miles
31:26
M/33/175
2023 Quarterfinalist
Good work!
ran 4 miles
Ran 4 miles.
8k Run
34:39
9 inches new snow today, so…
Tabata squats, 148
Tabata push-ups, 95
Tabata ring rows, 65
Ribs slowly recovering, so I’ll be back with you all, depending on the movements.
61/5’8”/157
Brought to you by Nike Metcon 8s, Wright socks, my son’s old LAX shorts, and a mil issue tan T-shirt I wore in the desert in 2097-2008, oil stains and all, that just won’t die.
You were a lax bro Jim? I never woulda guessed!
Nice improv Jim! Hope those ribs fully heal soon!
3 mile Ruck
56:44
scaled - ruck was 25lbs
Rx’d Ruck in the rain: 46:35
Not sure if I could ever get this under 35:00 without jogging half of it.
Solid work bro! You’ll have to run to hit that 35 or better.
As Rxd
3 miles in 45:23, 50lb vest
1 mile run on treadmill
1 mile rower
3 miles assault bike
1 mile run treadmill
35 minutes
Beginning
2 miles in 30:24mins
M 59 6'4" 255lbs.
45lb vest
3 mi up and down 600 ft +/- 3 or 4 times.
No running (achilles on the mend)
49:05
I am bouncing between the current WODs and those for 2010. Today's 2010 is Griff. I love this WOD, but no running as I mentioned above. So, the current one was a good one to do.
Cheers!
Good work Brad! I've been digging back in the to-the-date 2003 archives for mine.
Tomorrow for 2010 (I'm behind one day...) is Kelly. Weeeee!
Good work getting it in while protecting that achilles!
3mile Rick 20lb vest
54:02
Run 4 miles
31:24
For Chris S. - Completed wearing New Balance shoes, Under Armour shorts and Haynes underwear. Now off to shower with Irish Spring soap and shave with my Gillette razor.
So fetch
Ha! :)
👍🏽👏🏼🙂
Them are true Dad Shoes right there Steve!
Well done Steve!
Globo wod: If possible get outside and do this one today, run or ruck. Use a backpack or ruck sack if rucking and use a trail in a park. If it's all you have a 20/14lb vest plus heavy stick/pipe or body armor with a duty belt (use training equipment) and faux rifle can work (or if you're in the military use simulation gear). Firefighters can use turnouts and air tank/gear. For runners if you are in a global gym using a conventional treadmill use a slight incline. Row sub is 8000 m row, outdoor bike is 12 mile bike ride, Assault/echo bike 400 calories.
Rx+
5km to and around the park with 345' of elevation gain. 45lb vest.
38:50
230821
Same conditions but warmer 39:00
Solid work!
4-Mile Run = 36:22
Rest 10 Minutes
3-Mile Ruck = 42:00
The ruck was 1:30 slower than last ruck but I also didn’t run 4 miles very shortly beforehand.
That’s a lot of extra work, well done!
Male 40
Rx
40:17
i have a question: this 35 minutes goal, is it based on jogging the whole thing or brisk walking?
I ran part of it and couldn’t get it below this time goal. Maybe my route has too big of a hill🤔
I walked the whole way 48+ mins
I believe the 35min mentioned wasn’t an actual goal, but as a modification for someone that’s new to rucking.
36-lb ruck, 3 miles
39:43
Note: dirt trail, hilly terrain, mostly downhill 1.5 then 1.5 back mostly uphill.
Beginner option:
For time:
Ruck 1.5 miles
20- lb vest 25 minutes
M- 52 / 5'7 / 210
Intermediate
48:45-45# ruck, disappointing time but good workout.
Ruck 3 miles in 46'11''
15,4lb
Ran 3 miles on assault runner
30:00 flat
longest consecutive distance run since my plantar fascia tear
Great work Meg-O!
5k km in 27:57
M/49/6'2"/185#
3 miles with 45#...48:37
Run 4 miles @ Parque Fundidora, Monterrey, Mexico
32:27
38:46 RX W/45#’s
Male 46 years old
160#’s body weight
https://share.icloud.com/photos/06fkZUphWu25kQkZ3JXLWEbJQ
Started out with the ruck and umbrella ☔️, my knee started hurting too bad to finish the ruck. I was on pace to make 35 min. cap.
Did 1.6 miles #45+ in 26:48
Then 273 cal or 9 miles on Echo 26:38
That's too bad about the knee, hope it feel better soon. Nice job getting some extra single modality work!
Loaded the plate carrier to 40# (so glad I got it, way better than the alice frame I used last time)
35:24
Compare to 230821: 2 mile ruck, alice frame with 45# plate, 30:13 (mix between run/walk); done after an annual fitness test
Mostly jogged it today with a little walking, especially to warm up at the start - knees are feeling it from Lumberjack 20 yesterday.
Forgot to add the 3 mile ruck part before that 35:24.
Nice improvement
32:23 with 20lb vest
4 mile run 34.57. Too hot here to wear a weight vest today. Being soft.
Ran slightly over. 4.15 miles, 40:36. Sorry CrossFit, I’ve been slipping.
You showed up! That’s a win in my book
What Jonathan said!
RANT
Man I know I'm being critical, it's just that this is a prime example of how, to me, at least, advertisements can throw a little shade on a perfectly good thing. This is a great workout. I would hate either option, which means it's definitely something I need to be doing. And especially the Ruck option is something less formal, which means it requires more athleticism and self-coaching. When it's listed with a promotion link to buy product to go with it, I just wonder how much of it was put here for fitness purposes and how much was put here due to conflicted interest.
TARGET AUDIENCE
People who sign up for Tough Mudders or Half Marathons looking to win, not just happy they compete. Or people who are potential customers for GORUCK.
SHORT MEDIUM LONG
LIGHT
x
MEDIUM
HEAVY
LOWER-BODY INJURY SCALE
The general theme today is single modality, which means pick one single thing and get a great dose on it alone. So for you that could mean Death by Pull-ups. Or 30 minutes of muscle-up practice. Or accumulating 5 minutes spent in an L-sit through the course of the day.
INTENSITY SCALE
Whichever option you do, split it up into smaller chunks with some rest between. The intensity will be higher, which means lowering the overall volume is probably a good idea.
NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 200 meters
50-meter farmers walk
[insert one thing you suck at]
Dude, I did not even register the existence of the GORUCK stuff until you mentioned it. I know they make good gear that helps folks with their fitness journey, but I agree that it is out of place here on the WOD page. A banner on the site home page probably wouldn't throw that shade you mention.
I had a very similar thought on the conflict of interest and programming.
I hear ya Chris.....though I do love my two pairs of Goruck ballistic trainers:)
Will make up this ruck Sunday.....
Chris, they were on sale:)
Tried them out, loved'em, bought another pair. Comfortable and sturdy.
Wasn't a fan of Nike metcons, nor the new nanos
Chris, I agree.