Bataan Memorial
Description
A memorial tribute workout, nine rounds of an ascending movement chain, burpees over the ruck, deadlifts, thrusters, twists, sit-ups, and a short march, honoring the 1942 Bataan Death March POWs.
Workout
Warm-up
5 min- 5-minute easy walk plus a few burpees and arm circles to warm up.
9 Rounds For Time
- 10 Slick Burpees Over Ruck (or sandbag)
- 11 Ruck Deadlifts
- 12 Ruck Thrusters
- 13 Ruck Russian Twists
- 14 Standing Ruck Arm Circles
- 15 Neck Circles (feet elevated)
- 16 Ruck Sit-ups
- 170m Ruck Run (march pace)
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders, hips, and lower back, this one is a long one.
Movement Breakdown
Burpee Over Ruck
- Stand with the ruck on the ground beside you.
- Drop into a burpee, hands on the ground on one side of the ruck.
- After the push-up and jump, hop both feet over the ruck to the other side to finish the rep.
- Alternate which side you jump over each rep.
Ruck Deadlifts
- Stand with the ruck on the ground in front of you, feet shoulder-width apart.
- Hinge at the hips and bend your knees slightly to grab the ruck with both hands.
- Drive through your heels and extend your hips to stand up tall with the ruck.
- Lower back down under control with a flat back and repeat.
Ruck Thrusters
- Start by holding the ruck close to your chest with both hands.
- Stand with your feet shoulder-width apart.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and weight on your heels.
- As you come up from the squat, press the ruck overhead, extending your arms fully.
- Lower the ruck back to chest level as you descend into the next squat.
Ruck Russian Twists
- Sit with knees bent, heels on the ground, torso leaned back slightly, holding the ruck at your chest.
- Rotate your torso to tap the ruck on the ground beside your hip.
- Rotate to the opposite side and repeat, keeping your core engaged throughout.
Standing Ruck Arm Circles
- Hold the ruck out in front of you or overhead with both hands, arms extended.
- Make small, controlled circles with your arms for the called number of reps.
- Keep your core braced throughout, and switch directions if instructed.
Neck Circles
- Lie on your back with your feet elevated on a box or bench.
- Gently roll your head in a slow, controlled circle.
- Complete the called reps, then reverse direction if instructed.
Ruck Sit-ups
- Lie on your back holding the ruck against your chest, knees bent, feet flat.
- Curl up to a full sit-up, keeping the ruck tight to your chest.
- Lower back down with control and repeat.
Ruck Run
- Keep the ruck snug against your back with minimal bounce.
- Run at a pace you can hold for the full distance, this isn't a sprint.
- Maintain an upright posture, don't let the pack pull your shoulders forward.