Manion Memorial
Description
A memorial tribute workout, seven rounds of a 400-meter ruck and 29 squats, in honor of 1st Lt Travis Manion.
Workout
Warm-up
5 min- 5-minute easy walk plus a few bodyweight squats to warm up.
7 Rounds For Time
- 400m Ruck Run
- 29 Ruck Squats
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your quads and hips.
Movement Breakdown
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.
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.