For time:
Ruck 3 miles
or
Run 4 miles
♀ 30 lb
♂ 45 lb
Compare to 240203.
Post time to comments.
Stimulus and Strategy:
Today’s workout is a longer-duration grind. Fill up a backpack and get outside. 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.
Scaling:
Reduce the loading of the ruck. Reduce the distance.
To reduce the complexity of the ruck, walk or jog without any weight.
In case of injury or limitation, perform 15,000 meters on an Echo bike, or 7,000 meters on a rower or ski erg.
Intermediate option:
Same as Rx’d.
Beginner option:
For time:
Ruck 1.5 miles
or
Run 2 miles
♀ 10 lb
♂ 15 lb
Coaching cues:
When rucking, ensure whatever you are carrying is close to your body. The looser and farther away from the body the load is, the more you can be pulled out of position, and more strain is put on the body.
Resources:
Running | Pulling in Place Drill
Running | Falling Forward Drill
Find a gym near you:
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Comments on 251017
92 Comments
7k row
31:14
Ruck 3 miles
45 lb
48:22
2014 CrossFit Games “Triple 3” did the 3 mile run portion with 46lbs vest.
total time- 57:35
3k row- 11:40
300 double Unders- ~5:30
2 min break to put on vest and check kids sleep monitors
3 mile run w/46# vest- 37:35
Male, 54 years old.
RX. 3 miles 58 minutes 47 seconds
39 / M / 5'9" / 140lbs
30lbs
51:53
60# ruck
48:45
59:58
Elevation climbing.
4.22 miles 43:55.
39 M / 190lbs / 70”
32:59 RX
with the dog we had some stops for smells, barking at squirrels, and to use the bathroom.
ruck option*
ruck option*
That’s an awesome time, even with dog stops!
43:47
*Ruck 3 miles with a 75lb. pack.
**Decided to up the weight so that it would be a March!
**This was performed inside my gym, 72 laps. And it was tough from the start, march pace of ~1:50 per 200m.
Badass, Derek!
Rx’d: 36:10
Jogged about 60% of it. If I bump it up to 65% next time, I might make it under 35 minutes.
240203: 46:35
That’s an outstanding improvement, bro! Next time under 35!
That's definitely a lot of time shaved off from last time & an excellent time in general! Always good incentive to have a new goal in your sights!
Ruck As rx’d 43:30/44:45 3mi/5km
25lb iron plate and 15lb bumper+Old Alice pack and a water bottle=more than 45lbs. From home down Ravenna to cowen park and across the top to upper Ravenna park then back through the ravine and from the start of lower Ravenna park.
Dad: 44:40 turned around at Ravenna and Brooklyn, 20lb vest
Awesome job to all!
With 20#…Rogue vest won’t hold more than 1 plate in each compartment.
Dont know the distance, but my two dogs and I had a beautiful 45:23 ruck on the Lovell Gulch trail in Pike Nat’l Forest. About 50 and sunny…a perfect day for outdoor work. Tks hq.
Sounds awesome! CO is beautiful.
That’s awesome stuff, Jim!
That sounds perfect! Great job & extra points for the idyllic setting!
41:04
Well done!
RX 45# Ruck.
34:14
Dropped car off at mechanic. 2.31 miles from the gym. Strapped on AT hiking pack (35lbs) and walked to and fro.
44:00 each 2.31 mile length.
F, 53, 6'2
25 pound ruck
1.5 miles 30:46
On treadmill at 1-2% incline
-50 mins
It will likely come as no surprise to you usuals that I rucked around 4 miles yesterday with 20# (45-50 ish with a few light runs, mostly walked) That said, y'all also know Favo is going one more:
Today: with 35#, 3 miles, same basic route as yesterday with 3 moderate hills, I "jrogged" a lot of it.
32:04
That extra weight made me feel like I was gonna rip right over forward when I took it off my back without that counterbalance 😅
Yeah, not surprised, not even a little. Big guy taking it to another level per usual!
Still da bomb, Favo. 👏🏼
The Indomitable One!
45:58
35lbs pack, 3 miles, 43:05 (14:22/mile)
Is that good? I shuffle-jogged the whole thing and barely held <15. I did keep EACH mile <15, so that's something.
Did our Friday Bulletproof workout instead
4 Rounds for time (15 min cap)
400m run
10 Burpees
15 KB Swing (24kg)
20 Squat
3 rds + run + Burp at buzzer
~2 min rest
15 min AMRAP
400m row
30 Ammo Can Press (~35#)
25 Push-ups
10 Pull-ups
3 rds
Meant to finish the round 4 reps for the 1st series after but ran out of time. Had the thought of doing today's WOD beforehand...probably a good call I didn't. Might make it up tomorrow - I was so close to beating the 35 min last time. Did some Chad prep with Box step-ups wearing a PC and holding 25# DBs before and after.
That's another awesome one in the books, Lincoln! Nice work, plus Chad practice worked in! I can't imagine tackling today's too, based on how I feel having done it. When you do though, you'll crush this one!
Looking good, brother!
Rx with 45 pack on assault runner - 43:36. No shot I could run with the thing on.
38 yo 165 cm 60 kg
rxd 35 lbs 1:11:49
Excellent! Esp. for a first go & at that weight!
Rx - Run 4 miles, on the assault air runner
31:11 (7:48min/mile)… skeptical it tracked me correctly. Think it might have given me too much credit.
Commented on: 240203
Rx’d Ran 4 miles on the Trueform
39:02 (9:45min/mile)
Compared to 230821
40:44 (10:11min/mile)
That's a great mile time & improvement based on compare to(s) nice!
34:11
20 lb vest
I will get at this today, as I have 50 lbs already in a ruck sack. I ruck on rough terrain when I'm recovering from injury but should do it more often.
Beginner option:
For time: 32:41 with 20-lb vest
Ruck 1.5 miles
2 miles
35 minutes
That's a pretty good time! The standard is 15 minutes per mile so if you're new to rucking that's a great starting time.
Rx 45 lbs ruck
33:41
32:56 with a sandbag over the shoulders
That's brutal. Well done
Hell yeah, Luis, that's dope!
Awesome using the SB! Great real life skills crossover there! Outstanding, as always!
Dang
Rx 3mile ruck with 45lbs. Broke my backpack!
43min
Uh oh! Time for a GORUCK! Nice job though!
3.1 miles w/30# vest
59:21--I don't walk fast:)
m/55/180
out/back on flat sidewalks from my house.
Pretty sure my dog could sense we were going on a longer walk today--she was amped up this AM
Compare to
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
Also--more comedy on "compare to" date
Nice, Mike!
Well done!
45 lbs in 5.11 vest. outdoor loops of 1.51 miles. 39 F!
35:51. (18:52,16:59)
I thought ruck just meant a fast walk but after a half mile I realized I wasn’t going to finish close to 35 minutes and started a slow jog, hence the discrepancy in splits. Ooops.
Great job, James! I don't know that it's possible to walk fast enough, especially with a load, to meet that time - I haven't tried though as I've only jogged these.
Great work! I definitely jog-ran it & "sprinted" the last bit. (More like threw myself forward gracelessly down the road..but it got the job done.) 39°F will get you moving pretty quick too!
Great work! I’m jealous of all y’all with your 39-50F temps! Still 85 in South Louisiana.
Way to get outside & get those miles in. Well done!
run 4 miles - 37:45
10.38 miles
33 min
4m / 6.43 km on treadmill
33:13
Concept2 Bike Erg (2x the distance credit of the Concept2 row erg):
14,000m: 27:39
M37/188
Of course I ran on the rest day lol
4.8mi, 440ft gain, 43:50
HQ is always watching!
Lol. If only we could locate the cameras/air tags, etc. 😂
Ran another 4mi today...let's not talk about the time it took😅