WEEK 12 : 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

10 Mile Road March
*This is the fifth 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
Beginners, Intermediates and Elites - you all go for 10 miles.
Learn to layer your gear - It's going to get hot over the movement. You will be moving for 2.5 hours. 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. 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.

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