For time:
Ruck 3 miles
or
Run 4 miles
♀ 30 lb
♂ 45 lb
Post time to comments.
Scaling:
If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 4-mile run option, consider your recent 5K run effort and attempt to hold a slightly more manageable pace. For clarity, the run option is meant to be completed without load.
Intermediate option:
Same as Rx’d
Beginner option / For time:
Ruck 1.5 miles
or
Run 2 miles
♀ 10 lb
♂ 15 lb
"Movement Resources"