Since the first GORUCK Challenge in 2010, GORUCK has been synonymous with the harder, more adventurous path. To push yourself, and to be pushed. To find meaning in the beauty of shared adventures, to seek challenges that demand growth, to serve something greater than yourself. To be a part of a real community of people pushing each other a little more.

Kids have always been an important part of our GORUCK community - not as bystanders, but as kids who ruck alongside their family. Kids who like and need to lift heavy things. Kids who are looking to be of service to their community.

After introducing Tribe in January 2021, we heard a resounding cry to bring the same type of challenges to kids. As a result, Tribe Kids was born.

We've designed Tribe Kids to encourage children to enjoy the GORUCK way of life: get outside, sweat with your friends and family to stay fit, and find a way to serve something greater than yourself.

January Details

Workout (All Ages):

A. Ruck 2 miles with a grown up. Invite a friend!

B. "Hang on!"

(8 and unders) AMRAP in 6 minutes:
10 seconds, overhead ruck hold
5 ruck swings
10 meters bear crawl
Broad jumps back to the beginning
Extra: Find a playground/tree and see how long you can hang on a bar/branch without dropping!

(8-12 years old) AMRAP in 8 minutes:
:20 seconds overhead ruck hold
10 ruck swings
20 meters bear crawl
Broad jumps back to the beginning
Extra: Find a playground/tree and see how long you can hang on a bar/branch without dropping!

Books:

8 & Under: How to Solve a Problem: The Rise (and falls) of a Rock Climbing Champion By: Ashima Shiraishi and Yao Xiao

8-12: The Impossible First: An Explorer's Race Across Antarctica By: Colin O'Brady

Challenge:

All Ages: Choose one goal that you would like to accomplish this month (or this year!). Talk with your grown-up about the steps you must follow in order to complete this goal, and what you imagine you will feel like when you accomplish it. Write it down (or draw a picture) and post it where you can see it. Choose an action that you can do everyday that will contribute to you achieving your goal. Remember: small things lead to big achievements!

February Details

Workout (All Ages):

A. Ruck 30 minutes with a grown up. Invite a friend!

B. "Fly High!"

(8 and unders)

AMRAP in 5 minutes:
4x10 meter shuttle runs
8 supermans
8 sit-ups
8 squat jumps for height

(8-12 years old)

AMRAP in 8 minutes:
6x10 meter shuttle runs (ruck on)
10 supermans (ruck off)
10 sit ups (ruck off)
10 squat jumps for height (ruck on)

Books:

8 & Under: Sofia Valdez, Future Prez By: Andrea Beaty and David Roberts

8-12: You Can Fly: The Tuskegee Airmen By: Carole Boston Weatherford and Jeffery Boston Weatherford

Challenge:

Create a "This is ME" collage or drawing with your family/siblings/friends. Collect magazines that you are able to cut photos out of, cut out photos that represent who you are at this moment. These photos do not need to be of people, but they can be of places, things, foods, objects, colors, sayings, etc. Glue/tape those photos onto one large piece of paper. When the collage is finished, tell your friends/family about the collage. What does each photo mean to you and how does it represent who you are? This can also be done as a drawing for children who would rather draw.

March Details

Workout (All Ages):

A. A. Ruck 2 miles, 2 times this month! Grab a grown up and a friend and go for it.

B. "Imagine"

(8-12 year olds)

Buy in: 1 min downward dog, lift R leg :30 secs/lift L leg :30 secs

+ AMRAP in 7 min:

20 walking lunges (hold ruck OH)

10 overhead presses with ruck 10 burpees over the ruck

Buyout: 1 min deep breathing

"Imagine"

(8 years old and under)

Buy in: 1 min downward dog, lift R leg :30 secs/lift L leg :30 secs

AMRAP in 5 min:

10 walking lunges

10 overhead presses with ruck (unweighted)

10 burpees over the ruck

Buyout: 1 min deep breathing

Books:

8 & Under: Maybe: A Story About the endless Potential in all of Us By: Kobi Yamada and Gabriella Barouch

8-12: The Impossible Climb: Alex Honnold, El Capitan, and a Climber's Life By: Mark Synnott and Hampton Synnott

Challenge:

All ages: Choose one small habit/action that you'd like to practice everyday, and do it! This one small habit/action can be part of a larger goal and will help you reach that goal. For example, do you have trouble doing your homework everyday? Well, decide to set up a time every single day that you will work on your homework, then designate a time period. You can say, "Every school day, I will sit at my desk and work on my homework for 10 minutes at 5pm." You can do this with a personal goal too! Do you want to finish the puzzle you've been working on, but there are 500 pieces and that is overwhelming? Tell yourself that you will put 5 pieces in the puzzle each day. It may take a long time, but by doing a little bit each day, you'll inevitably finish! This is exactly how EVERYONE achieves BIG things. Choose that small action and DO IT!

April Details

Workout:

A. MUD Ruck! Choose a rainy day, or a place that has some mud and splash around! After getting yourself muddy, ruck for 30 min with a grown up.

B. "Journey" (8-12 years old):

AMRAP in 7 min

:30 secs wolf crawl

15 ruck swings

4x 10 meter shuttle runs

10 ruck thrusters

"Journey" (8 and under)

AMRAP in 4 min

:30 secs wolf crawl

5 ruck swings (unweighted)

2x 10 meter shuttle runs

5 ruck thrusters (unweighted)

Books:

8 & Under: Journey By: Emma Bland Smith and Robin James

8-12: A Wolf Called Wander By: Rosanne Parry

Challenge:

All ages: Celebrate Earth Day (April 22, 2022) by taking action! Choose to do some activity that you think helps the earth and nature stay healthy. Maybe you are interested in animals and want to learn more about them. Take a trip to the zoo, a wildlife sanctuary, an aquarium, or a garden with your parents and learn more. You could also do any simple action like picking up trash on your favorite walk, or joining a group to clean up your local beach or park. Small things matter, so do your best and celebrate our home by taking care of it!

May Details

Workout:

A. Stair Ruck. Find a set of stairs and ruck up and down them with your grown up for 21 minutes.

B. "21" (all ages) This month, instead of just one workout, we will do something small everyday to honor the unknown soldiers who have lost their lives in service to their country. Choose 21 days where you do 21 reps of one movement, in honor of the 21 steps that it takes for the Tomb Guards to patrol the "Tomb of the Unknown Soldier."

Alternate between these three movements:

Ruck squats (or Air squats)

Overhead ruck presses

Burpees over the ruck

Books:

War Stories By: Gordon Korman (age range here is mature, 11+)

Twenty One Steps: Guarding the Tomb of the Unknown Soldier By: Jeff Gottesfeld and Matt Tavares (age range 10 and under)

Challenge:

All ages: With your grown-up, choose from one of the many suggestions given here on how to commemorate Memorial Day. Some of the ideas that are listed include: Visit a Veterans cemetery, attend a Memorial Day parade or watch one on television. Go to a military history museum or watch a movie about military history. Decide how you will honor those that have died in service to the country.

Download and print out the worksheet so your kid can track their progress:

Ages 8 & Under
Ages 8-12

June Details

Workout:

A. Friend Ruck. Grab a friend, grab a grown up, grab a ruck, and go for a 30 minute walk!

B. "Friend Me"
(8-12 years old)

Buy in: Ruck 400 meters with a friend (stay together)

AMRAP in 6 minutes:

10 ruck passes back to back
10 squat + ruck chest pass
20 plank hand claps (ruck on or off)

"Friend Me"
(8 and under)

Buy in: 400 meters ruck with a grown up and friend

AMRAP in 4 minutes:
*could be done next to a friend, children do not need to split reps because math

7 seated side to sides (use unweighted ruck or no external load)
7 squats (use unweighted ruck or no external load)
:20 second plank (grown up counts!)

Books:

8-12 years old: A Boy Called Bat (part 1) By: Elana K. Arnold and Charles Santoso

8 and younger: Tani's New Home By: Tanitoluwa Adewumi and Courtney Dawson

Challenge:

All ages: Sit down with your grown up and brainstorm answers to this question: HOW CAN YOU SHOW MORE KINDNESS IN YOUR DAILY LIFE? Make a list of a bunch of options, then choose one that you'd like to work on this month. Anything goes! Putting more kindness out into the world will make it a kinder place; do it and see!

July Details

Workout:

A. Fireworks or night Ruck. Is there a fireworks show going on near you this month? Grab your ruck and wear it to the event. If there are no fireworks near you, ask your grown-up to take you out on a walk at night so you can see the stars!

B. "The Wild" (8-12 years old)

AMRAP in 7 minutes:

20 meters high crawl ruck drag

10 one arm ruck presses (5 right arm/ 5 left arm)

10 sumo deadlift high pull (with ruck)

"The Wild" (8 and under)

AMRAP in 4 minutes:

20 meters high crawl (drag unloaded ruck)

5 one-arm ruck presses/side (unloaded)

5 sumo deadlift high pull (unloaded)

Books:

8 and younger: The Magical Yet By: Angela DeTerlizzi and Lorena Alvarez

8-12 years old: Hatchet By: Gary Paulsen

Challenge:

All ages: Choose one skill that you cannot do YET. Ask for a grown-up's help, make a plan on how you can practice that skill one step at a time, and focus on that skill this month. Do you want to learn how to shoot a 3-pointer in basketball? Break it down, practice everyday, and eventually you will be able to do it! Anything that you want to achieve takes time. Step by step, little by little, if you practice consistently you will eventually be able to do it. Not every day will be easy, but hang in there. Celebrate the progress you make and go for it!

Download and print out the worksheet so your kid can track their progress:

Ages 8 & Under
Ages 8-12

August Details

Workout:

A. Long Ruck. You've been consistent all school year, so it is time to do a longer ruck! Grab a grown-up and take a walk for 60 minutes. You've got this!

B. "Flow" (All ages)

AMRAP in 5-7 min: 5 forward rolls 5 pike push ups (no ruck) 10 jumping squats (ruck on or off) 50 meter sprint (ruck on)

Books:

Early readers (8-12 years old):

The Boy who Harnessed the Wind (Young Reader's Edition) By: William Kamkwamba and Bryan Mealer

8 and younger:

The Boy who Harnessed the Wind (Picture Book Edition) By: William Kamkwamba and Bryan Mealer

Challenge:

All ages: Are you inspired by William's determination to solve problems in his village by using science? Use your curiosity this month to learn more about science! It is within your power to gain knowledge through experimentation. Ask a grown up to help you choose a project to work on that is listed here. If you have other ideas not listed, go to the local library with your grown up and ask the librarian for help in researching how to do your project.

Download and print out the worksheet so your kid can track their progress

Ages 8 and under

Ages 8-12

September Details

Workout:

A. "Stair Ruck" Find a set of stairs and walk up and down for 15-30 minutes OR Do a "9/11 Heroes Run" (see challenge section for more info) B. All ages: EMOM for 4-8 minutes*: "Up and Down" Min 1: Lunges in place :30 secs + 1 side roll (then rest) Min 2: Sit-ups :30 secs + 2 side rolls (then rest) Min 3: Ruck high pull :30 secs + 3 side rolls (then rest) Min 4: 4 side rolls + hold downward dog for the rest of the min** *Grown-ups must keep track of seconds, movements, etc. Tell the kids what they are doing and when to switch/rest. **Older children repeat all 4 minutes a second time

Books:

8 and younger: Fireboat: The Heroic Adventures of John J. Harvey By: Maira Kalman

8 and older: Towers Falling By: Jewel Parker Rhodes

Challenge:

Everyone has a hero who they look up to and want to emulate. Encourage the children in your life to talk about their heroes and why they respect them. Then, help the children in your life write a letter to, or draw a picture for, their heroes. This person can be anyone! Help them create a nice card or picture or something else to show that person they love them. AND (if possible!) If the children in your life (and you) would like to ruck a 5K in remembrance of 9/11, check out this list of the "9/11 Heroes Run" races being put on by the Travis Manion Foundation in the United States during the month of September.

Ages 8 and under

Ages 8-12

October Details

Workout:

A. "Pumpkin Ruck" Ruck 1-2 miles with your grown-up and try to carry a pumpkin the entire time! If you get tired, hand it off to your grown up for a few seconds, shake out your arms, and keep going! If you do not have a pumpkin, carry something else in addition to your ruck that is a little awkward to carry (about 5-10 pounds/ 2-4 kg depending on the age of the children). B. All Ages: "Focus" AMRAP in 4-8 minutes (younger kids do 4 min, older children do 8 min): Min 1: 3 burpees + :10 secs downward dog (repeat until min is over) Min 2: Walking lunges (ruck on; do these the entire minute) Min 3: 3 burpees + :10 secs downward dog Min 4: Nose breathing

Books:

8 and younger: Sakamoto's Swim Club: How a Teacher Led an Unlikely Team to Victory By: Julie Abery and Chris Sasaki

8 and older: The Boys in the Boat (Young Readers Edition) By: Daniel James Brown

Challenge:

This month, we challenge Tribe Kids to focus on breathing! Learning to focus is important for children of all ages, including very young children, because it gives them the ability to give attention to challenging tasks for increasingly longer periods of time. As children grow, this skill allows them to set increasingly tougher goals, whether they be related to academics, sports, or life in general. We have chosen to delve deeper into the skill of breathing, because it has been proven that deep breathing helps children cope with stressful situations, slow a racing heart, and helps them focus. For young children, try the the deep breathing techniques described here (starfish breathing and belly breathing). For older children you can try the techniques described here (5-4-3-2-1 method).

Ages 8 and under

Ages 8-12

Patch - GORUCK Tribe Kids - 2022