Additional Tasking: Do one miserable thing (with someone else) that you haven't done in at least a year. You should be scared, at least a little bit, to do it.
Workout: Bataan Memorial WOD
10 Slick Burpees over Sandbag / Ruck
11 Deadlifts (80#/60#)
12 Thrusters with Ruck (30#/20#)
13 American Twists with Ruck (30#/20#)
14 Standing Arm Circles (30#/20#)
15 Neck Circles (Feel Elevated Position)
16 Sit Ups with Ruck (30#/20#)
170M March (30#/20#)
Rucking: 12 Miler, 10 days of consecutive rucking of 2 or more miles // ADVANCED: 26.2 Miler, Ruck 2 or miles miles every day.
Book: The White Darkness by David Grann
Additional Tasking: Dream up something big, something you have at least a 50% chance of failing. Write it down somewhere you’ll be reminded of it often. Do something symbolic to take the first step down that path, then endure it as long as you can.
Workout: "MURPH" HERO WOD
1 Mile Ruck
1 Mile Ruck
All with (20/14 lb). Modification: Bent over sandbag rows (60/40) are a substitute for pull-ups.
Significance: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan.
Rucking: 15 consecutive days with 2+ miles rucking/day. If you miss a day, make it up with a 10 mile ruck.
Additional Tasking: Reach out to and connect with one person you admire greatly, and tell them why.
Workout: D-Day WOD
1 Mile Ruck
77 Ruck Squat
77 Ruck Deadlift
77 Ruck Shoulder Press
1 Mile Ruck
Rucking: 77 Miles throughout the month.
Book: Band of Brothers
Additional Tasking: Memento Mori - visit a gravesite and make a commitment. What that is is entirely up to you.
Workout: Join or Die 4 Rounds: - 250m Ruck - 17 Squats - 250m Ruck -76 (different movement each round) Pull Throughs (R1), 4 count Flutterkicks with Ruck Overhead (R2), High Pulls (R3), Push Ups (R4)
Rucking: 3 x 5 Miler (Baseline +20%)
Book: The Last Hero: A Life of Henry Aaron
Additional Tasking: Write down a list of your loyalties in life. People, causes, you name it. What you do with that list is entirely up to you. One suggestion is to pick your top three and talk to a friend or loved one about it. Are they the right loyalties?
While Partner B performs: 400 meter Sandbag Run (45/25 lb)
Partners switch after each Run.
Rucking: 6 x 2 Miler (2 with sandbag in addition to rucksack), max distance in 60 minutes (45# / 30# recommended)
Book: Comfort Crisis by Micheal Easter
Additional Tasking: Volunteerism. Find a good cause and donate a block of your time, asking nothing in return.
Workout: 9/11 2001 meter Ruck Buy In
11 Step Ups with Ruck
11 Sandbag Rows
11 Power Cleans
11 Ruck Push Ups
11 Ruck Swings
11 Ruck V Ups
11 Push Jerks
2001 meter Ruck Cash Out
Rucking: 13 Mile Ruck - One mile for each service member who died in Afghanistan. (Baseline weight)
Book: Fall and Rise: The Story of 9/11 Book by Mitchell Zuckoff
Additional Tasking: FUNCTIONS CHECK - 7 DAY CHALLENGE
10,000 Steps/Day - 100% outside 3 Workouts, 30 minutes minimum - 100% outside No Social Media or Video Games, as in zero Eat well, Prioritize sleep, Talk to people in the real world Optional: No Alcohol, No Caffeine, No Tobacco
Workout: Mog Mile 4 Rounds for time of: 19 Ground to Overhead 19 Front Squats 19 Push-ups each arm, one hand on sandbag or ruck at all times, left then right for a total of 38 400 m run with Sandbag
Can be completed with a Ruck or Sandbag. Treat the sandbag or ruck as your battle buddy and keep one hand on it throughout the entire workout. If you let go of contact, you must start the round over
Rucking: Cashout 4X. After 4 separate workouts in the month -- 1 Mile Ruck - Max Weight for time.