The Mile Marker
Description
A one-mile ruck run broken into 200-meter segments, with 10 push-ups after each leg until the mile is done.
Workout
Warm-up
5 min- 5-minute easy walk to loosen up before the ruck run.
For Time
- 200m Ruck Run
- 10 Ruck Push-ups
- Repeat until you've covered 1 mile total.
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your calves and shoulders.
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 Push-ups
- Begin in a plank position with your hands on the ground and the ruck on your back.
- Hands slightly wider than shoulder-width, body forms a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body.
- Once your chest touches the ground, push back up to full extension.