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It should go without saying that this is with your ruck and the sandbag. Take as few breaks as
possible. Go a little further if you’re feeling good after the half mile.
Tuesday – PT
Wednesdays are a mid-range ruck. We’ll add more miles in the weeks to come. Use Wednesdays
to try and push your pace a little bit.
The Best Shoes for GORUCK, The Best Socks for GORUCK, The Best Pants for
GORUCK.
Monday – 1/2 Mile Ruck with a Log
Take your log for a walk (and, yes, you’re supposed to wear your ruck too). Take as few breaks
as possible. Go a little further if you’re feeling good after the half mile.
Tuesday – PT
Use Wednesdays to try and push your pace a little bit. An easy way to shave off some seconds is
to shuffle over any roads you cross. Cross a lot of roads, shave a lot of time.
Friday – PT
50 Push-ups
50 Sit-ups
Complete the above TWO times through.
For the “Get up. Get down.” imagine you are at an event and the cadre has you on your belly.
He then yells, “get up.” About the time you get all the way up he yells, “get back down.” So, you
go back to your belly. He then yells, “get up.” You get the picture. It is kind of like a crappy
burpee.
The 6″ hold is on your back with your legs straight and feet together. Raise your legs till your
heels are 6″ off the ground. Hold it. As stated above, you should be holding your ruck over head
while doing this.
Jump in a pool. Jump in a lake. Use your hose and soak yourself to the bone. Now, go for a 4-
mile ruck. I’m serious. In your event, you WILL get wet. YOu gotta know how your body will
react to rucking while wet. So, do it.
Note: Do not do this if the weather is super cold. Use your common sense and be safe.
Tuesday – PT
Before you go on your 5-mile ruck you must complete 40 push-ups and 40 sit-ups.
GORUCK Packing video. A good look at what and how one guy packs for your event.
Take your log for a 2-mile ruck. Take as few breaks as possible.
Perform the standard GORUCK Heavy 12-mile timed ruck. Upon completion, rest 10 minutes
and then perform a 2-minute max-rep push-up test. Rest 10 minutes. Perform a 2-minute max-rep
situp test.
While you’re not training for a Heavy, this is a fun test to see where you are in relation to the
GORUCK Heavy PT standards. If you were doing a GORUCK Heavy, you would be expected to
complete the ruck in under 3.5 hours and you would need to complete a minimum of 55 push-ups
and 55 situp-ups.
If you’re rucking with a GORUCK GR1, you may want to consider this ruck upgrade.
This is one of the best and cheapest upgrades around.
Before you begin your 6-mile ruck you must complete 40 push-ups and 40 sit-ups.
In an urban area with “blocks” go for a 40-minute ruck with a 60# sandbag.
Note: If you don’t have an area with “blocks” then do 1 minute for each carry.
Ruck 10 miles. The last mile must be completed with the addition of a sandbag.
Do your homework and read up on other people’s GORUCK experiences. Check out the
GORUCK AAR Directory.
Take a sandbag for a 2-mile ruck. Take as few breaks as possible. This will suck a bit.
1. 5 Ruck-on Push-ups
10 4-count Flutter Kicks
25 Squats
FOUR rounds.
2. Ruck 2 Miles
Notes: You can start in the evening, but the majority of your ruck should be at night. Wear a
headlamp and reflectors. Would be ideal if you can have a buddy ruck with you. As always, be
smart and be safe.
People that do GORUCK events can be weird. Make sure you know the people who are
likely to be on your team.
Do the Tough version of “Bear With Me” BUT replace bear crawls with duck walks.
Before you begin your 7-mile ruck you must complete 65 push-ups and 65 sit-ups.
Thursday – Rest Day
1. 20 Sit-ups
20 Thrusters
20 4-count Mountain Climbers
20 “Get up. Get down.”
Complete TWO rounds.
2. Ruck 1 mile.
Remember, don’t get wet if it is super cold. Be smart. Check “Week 3 – Tuesday” if you aren’t
sure what “Get up. Get down.” is.
Saturday – Ruck 12 Miles and make the first and last one hard.
Ruck 10 miles. The first and last mile must be completed with the addition of a sandbag.
Here’s my experience with how to deal with cramps during a GORUCK event.
Take a Jerry Can for a 2-mile ruck. Take as few breaks as possible. Your Jerry can is full, isn’t
it?
1. Ruck 1 mile.
2. Do 50 “Get up. Get down.”
3. Ruck 1 Miles
Using a full deck of playing cards you will pull a card. The value will be the number of reps
you’ll do. The suit will determine the movement (see below). Perform the movement for the
number of the reps. Pull another card and repeat. Do this until you’ve gone through the entire
deck. Face cards are 10.
Heart = Push-up
Spade = Ruck-Over-Head Squat
Club = 4-count Flutter Kick
Diamond = 4-count Mountain Climber
Before you begin your 9-mile ruck you must complete 60 push-ups and 60 sit-ups.
1. 20 Thrusters
20 4-count Flutter Kicks
20 8-count Man Makers
20 Sit-ups
2. Ruck 1 Mile
3. Ruck 1 more mile with a 60# sandbag
Then end.