9.21.18 Ruck Training Back Blast

Just like yesterday’s pre-blast, I plan to keep this simple as well. Sometimes I spend to much time overthinking a workout when most of the time the simplest ideas get the best results. I intended to let the PAX know that this would not be an easy workout, and this morning it was apparent that my message was received.

As I pulled up to the Posh, I was welcomed by Huggies and Fanny Pack. I was about 10 minutes early so I figured a few more PAX would be coming soon, but I was wrong and we were 3 PAX strong this morning.

PAX – McAfee (QIC), Huggies, Fanny Pack (R)



20 Copperhead Squats IC

20 Abe Vigodas IC

Downward Dog and calf stretches


Ruck + Murph = Entering the Pain Tank

*Since I had not done this before, today was a bit of a test run of what could be a much more difficult challenge in the future.

A typical Murph is a combination of the following:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

Today, we modified this a little since we were each carrying at least 30 lbs in our rucks. So for today, we modified the workout to this:

3/4 Mile Run

50 Up Downs (Think burpee with no push-up and no clap)

100 Push-ups

150 Squats

3/4 Mile Run

The last run was painful, but it was worth it in the end! This was a good test to see where we can go from here. Looking forward to the next one (not really) but should be fun to test this out again soon. Hopefully, those of you who are reading this will be HIM enough to show up next time.


Since we only had three of us, we skipped COR and NOR but did make a few announcements about the Ranger Pantie Ruck tomorrow (which all of us are doing) and about some upcoming work for Q school. Growlock challenge is still going on so keep at it, and we ended with a quick prayer for the day.

Always a pleasure to lead this group, even if it is just 3 incredibly strong HIMs!

-McAfee out

2 thoughts on “9.21.18 Ruck Training Back Blast

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