WEEK 14 : DAY 5

THE WARMUP

MTNTOUGH Standard
Row - 500m
High Knees - 30 sec
Butt Kicks - 30 sec
World's Greatest Stretch - 30 sec
Overhead Lunge - 30 sec
Walk Out Push-ups - 30 sec
Lateral Lunge - 30 sec
Floor Wipers - 30 sec

THE WORKOUT
12-15 Mile Road March
*This is the last LONG road march of the program!
Beginners, Intermediates and Elites, load your rucksack with 55 lbs of gear. Use whatever you want to get to that weight, but try to pack it as if you were going to the mountains.
Make sure you wear the same boots you wear in the mountains. If they're going to carry you there, they need to carry you here.
The goal is to maintain a 15 minute per mile pace (4 MPH) for the entire march without running. Stay focused on moving.

NOTES
Set aside a three-hour block if you can.
Make sure you wear the same boots you wear in the mountains – if they’re going to carry you there they need to carry you here.
The goal is to maintain a 15 minute per mile pace (that’s 4 MPH) for the entire march without running – stay focused on moving – unless you’re going into the back country. If you’re doing that – which we recommend – then back off the pace. Just stay focused on getting the distance in.
Some guidelines and warnings – remember the three keys:
Hydrate - this is a really long road march so you need to be hydrating all the way through starting the day prior. Make sure train yourself to drink while you move and continue to replenish.
Eat – learn to keep fuel in your body
Watch your visibility and, if possible, take a partner.
These road marches are where you will get to intimately know your gear.
Learn where it rubs the wrong way
Learn what muscles really start to ache after long periods of having a ruck on
Learn how your boots actually fit when your feet swell up after walking a while
Learn how to keep your mind in the game for longer than a 45 minute workout in a climatized room
In other words – our goal is to help you become MTNTOUGH – but a huge part of being MTNTOUGH is being smart – know your limits.

FORM VIDEOS
MTNTOUGH Standard: https://lab.mtntough.com/videos/warm-up-1