WEEK 4 : DAY 5
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
3 or 6 Mile Road March
*This is the second of many road marches you will do during this program. Some of you are pretty comfortable hiking in your gear, so you can go a little bit further. But for some of you, it's a bit of a new thing, so we'll ramp it up over time.
Load your rucksack with 50 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.
Beginners - you can do 3 miles again.
Intermediates and Elites - you go for 6 miles again.
Learn to layer your gear - It's going to get hot over the movement. You will be moving for 45 minutes (Beginners) or 1.5 hours (Intermediates and Elites). Make sure you don't trap too much of the heat as you move. You're going to sweat which means you need to be able to trap the heat when you stop.
Part of the reason we do this is to get you out into the elements in a safe way. So use caution. Three key areas we recommend you watch for are...
Air Temps - If it's less then 10 degrees outside, be wise. Your call as to whether to go or not but make sure you've got your exposed skin minimized and extremities (fingers especially) properly covered.
Ice - Be cognizant if the roads are icy. If so, either back off the pace a tiny bit because 15 minute miles is a push, or delay the march until later in the day (or maybe on the weekend).
Visibility - As you know very well, nobody can see you in the dark. Make sure you've got a bright reflective vest, or multiple headlamps on you.
This is a great opportunity to take somebody with you. Even if they're not doing the program. Have them just walk with you, without any gear. They can keep you company.
Overall, our goal in this is to...
Teach your body to operate in the elements.
Learn your gear, where it rubs you the wrong way.
Learn what muscles really start to ache after long periods of having a heavy pack 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 for you to become MTNTOUGH.
MTNTOUGH Standard Warmup: https://lab.mtntough.com/videos/warm-up-1