Never Forget II
Description
The annual 9/11 Rucking Challenge: a mile ruck, 3,960 stairs (220 stories) of climbing, then four more miles, done to remember and honor those lost 21 years ago.
Part of the annual 9/11 Rucking Challenge, done to remember and honor those lost in the September 11, 2001 attacks. See the 9/11 Rucking Challenge details
Workout
Warm-up
5 min- 5-minute easy walk to get the legs moving before the ruck miles start.
For Time
- Ruck 1 mile
- Ruck up 3,960 stairs (220 stories)
- Ruck 4 miles
Cool Down
5 min- Long easy walk to bring your heart rate down, then stretch your calves, 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 Stair Climb
- Wear the ruck on your back and find a stairwell or stadium stairs.
- Climb at a steady, sustainable pace, taking one stair at a time.
- Use the handrail if needed on the way down, and keep your posture upright under the load.