47:49
Rucked 3 miles with 40# backpack. 

4 mile run
41:26 

M/41/5’9”/195#

10km run in 1h 8mins

M/33/5'7"/219Lbs

RUCK 20LBs
LaSalle 
3.0Miles (40:00) w/ E5MOM 9Rds
5 PushUps (50)
10 Squat (90)

Then 

E2MOM
MaxPullUps (5,5,4,4)

Did this one because I didn't want to go to the gym and do ohs/quarter mile run intervals on the treadmill at the powergym. Part of MURPH prep. Feet and soles and plantar hurt a little at the start, but was fine. Yoga afterwards. Lungs were iced out from fresh not cold morning run

34:03 Rx'd (Run 4 miles)

3 miles in 45:53' with 22lb

M/38/6’/177

Rx ruck with the dog 49:00
 
Deo gratias

My Training on Saturday,, February 10 at night.
WOD CrossFit 240203 Option 2
For time:
Ruck 3 miles
I used a 10 lb Vest
I completed the Workout in 37:01 minutes.

M / 95 kg / 30y

Run 2 miles - 16:05 m

2.60 mile 30 lb Ruck @ Laurentian

*still was getting better after being sick

Rx Ruck 3 miles with 45lbs vest/pack combo

30:24

M/42/170/5'11"

Ran a three mile road race in the morning prior to this. 3 mile run time was 19:50

Rx’d Ran 4 miles on the Trueform 

39:02

60min 20kg ruck 4.8km

3.1miles w/30lb ruck, 56:50.

3 Mile Ruck w/ 50lbs= 1:00:31

28:52

4 mile run

Completed 2/4 on a local trail with an 8year old on her bike. 

34:41 for  about 3.8 miles?

many breaks for various 8year old reasons. 

6mile - 18kg ruck - trail and hills - 1hr 15mins

For time:
Run 4 miles
39:00 

5K Run 
32:04 min (personal best)

Beginner
2 mile run
17:51; Me from my active duty days would be appalled but I've been out of the game awhile.  

M/37/221

Modified:
--
 7 km hilly run, untimed. 
--
Peace. 

45# Trail ruck--snowy and muddy--Tad more difficult than compare to
2.4 mi in 45 min 
m/53/175
compare to
3.42 miles with 45# pack.
1 hrs 9 minutes. 
Small rolling hills

33:34
3mi run with 12# weight vest

45# 
Rucked on treadmill
3.3 - 3.5mph pace 
Capped at 35 min. 
1.90 miles 
178lb body weight 
5’-7”
Male

40# weight vest walk...48:55

M/52/195/5’10”

30# weight vest. 3.35mi in 1 hr. Mainly beach walk. Nice to get out in the frosty fresh air on the ocean! Mainly Zone 1 HR. 

Ruck 20kg

40:38

I did 4km on an icy hilly trail - loved it with 25lbs

3 year old
3 miles
1 hour

Rx 
Ran 4 miles 
31:26

M/33/175
2023 Quarterfinalist 

ran 4 miles

Ran 4 miles. 

8k Run
34:39

9 inches new snow today, so…
Tabata squats, 148
Tabata push-ups, 95
Tabata ring rows, 65

Ribs slowly recovering, so I’ll be back with you all, depending on the movements. 

61/5’8”/157

3 mile Ruck
56:44 
scaled - ruck was 25lbs 

Rx’d Ruck in the rain:  46:35

Not sure if I could ever get this under 35:00 without jogging half of it. 

As Rxd
3 miles in 45:23, 50lb vest

1 mile run on treadmill
1 mile rower
3 miles assault bike
1 mile run treadmill 
35 minutes 

Beginning 
2 miles in 30:24mins

M 59 6'4" 255lbs.  
45lb vest
3 mi up and down 600 ft +/- 3 or 4 times. 
No running (achilles on the mend)
49:05

I am bouncing between the current WODs and those for 2010. Today's 2010 is Griff. I love this WOD, but no running as I mentioned above. So, the current one was a good one to do. 

Cheers! 

3mile Rick 20lb vest
54:02

Run 4 miles

31:24

Globo wod: If possible get outside and do this one today, run or ruck.  Use a backpack or ruck sack if rucking and use a trail in a park.  If it's all you have a 20/14lb vest plus heavy stick/pipe or body armor with a duty belt (use training equipment) and faux rifle can work (or if you're in the military use simulation gear).  Firefighters can use turnouts and air tank/gear. For runners if you are in a global gym using a conventional treadmill use a slight incline.   Row sub is 8000 m row, outdoor bike is 12 mile bike ride, Assault/echo bike 400 calories.

Rx+
5km to and around the park with 345' of elevation gain. 45lb vest.
38:50

230821
Same conditions but warmer 39:00

4-Mile Run = 36:22
Rest 10 Minutes
3-Mile Ruck = 42:00

The ruck was 1:30 slower than last ruck but I also didn’t run 4 miles very shortly beforehand.

Male 40
Rx

40:17

i have a question: this 35 minutes goal, is it based on jogging the whole thing or brisk walking? 

I ran part of it and couldn’t get it below this time goal. Maybe my route has too big of a hill🤔

36-lb ruck, 3 miles
39:43

Beginner option:
For time:
Ruck 1.5 miles
20- lb vest 25 minutes 

M- 52 / 5'7 / 210 
Intermediate 
48:45-45# ruck, disappointing time but good workout.

Ruck 3 miles in 46'11''
15,4lb

Ran 3 miles on assault runner
30:00 flat
longest consecutive distance run since my plantar fascia tear 

5k km in 27:57

M/49/6'2"/185#

3 miles with 45#...48:37

Run 4 miles @ Parque Fundidora, Monterrey, Mexico
32:27

38:46 RX W/45#’s 
Male 46 years old
160#’s body weight 
https://share.icloud.com/photos/06fkZUphWu25kQkZ3JXLWEbJQ

Started out with the ruck and umbrella ☔️, my knee started hurting too bad to finish the ruck. I was on pace to make 35 min. cap. 

Did 1.6 miles #45+ in 26:48
Then 273 cal or 9 miles on Echo 26:38

Loaded the plate carrier to 40# (so glad I got it, way better than the alice frame I used last time)
35:24

Compare to 230821: 2 mile ruck, alice frame with 45# plate, 30:13 (mix between run/walk); done after an annual fitness test

Mostly jogged it today with a little walking, especially to warm up at the start - knees are feeling it from Lumberjack 20 yesterday.

32:23 with 20lb vest

4 mile run 34.57. Too hot here to wear a weight vest today. Being soft.

Ran slightly over. 4.15 miles, 40:36. Sorry CrossFit, I’ve been slipping. 

RANT
Man I know I'm being critical, it's just that this is a prime example of how, to me, at least, advertisements can throw a little shade on a perfectly good thing. This is a great workout. I would hate either option, which means it's definitely something I need to be doing. And especially the Ruck option is something less formal, which means it requires more athleticism and self-coaching. When it's listed with a promotion link to buy product to go with it, I just wonder how much of it was put here for fitness purposes and how much was put here due to conflicted interest.

TARGET AUDIENCE
People who sign up for Tough Mudders or Half Marathons looking to win, not just happy they compete. Or people who are potential customers for GORUCK.

					SHORT		MEDIUM		LONG

LIGHT
															x
MEDIUM

HEAVY

LOWER-BODY INJURY SCALE
The general theme today is single modality, which means pick one single thing and get a great dose on it alone. So for you that could mean Death by Pull-ups. Or 30 minutes of muscle-up practice. Or accumulating 5 minutes spent in an L-sit through the course of the day.

INTENSITY SCALE
Whichever option you do, split it up into smaller chunks with some rest between. The intensity will be higher, which means lowering the overall volume is probably a good idea.

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 200 meters
50-meter farmers walk
[insert one thing you suck at]