The GORUCK Heavy Challenge standards have been updated. Cadre Dan broke the news on this episode of the All Day Ruckoff podcast. When that episode released there were a lot of questions. I spoke with Dan this weekend and received answers for most of them!
GORUCK Heavy Standards (2019 – Present)
Unlike the GORUCK Light and Tough events the GORUCK Heavy has a set of standards that will be completed during the course of the GORUCK Heavy event. There are many components that are at cadre discretion which means don’t argue with your cadre. Their decision is final at the event. Cadre Dan mentioned that he would love the opportunity for someone to challenge him by telling him he can’t do something. Don’t be that person 😉
September, 2019 Update: I’ve been notified that there continues to be GORUCK Heavy events that haven’t followed the new Heavy standards. These events have ended up using the original standards. My advice would be to train for both the original and new standards… you can’t go wrong with more training!
The Original GORUCK Heavy Standards
The original GORUCK Heavy standards were as follows:
- 2 Minute Max Push-Ups (No Ruck)
- 2 Minute Max Sit-Ups (No Ruck)
- 5 Mile Run (No Ruck)
- 12 Mile Ruck
The goal is to complete the 5 mile run in under 40 minutes and the 12 mile ruck in under 3 hour and 30 minutes.
The New GORUCK Heavy Standards
There are two main components that make up the new GORUCK Heavy Standard:
- The timed “12” mile ruck
- The Robbie Miller WOD
You can expect to do both of these at your next GORUCK Heavy event.
Timed “12” Mile Ruck
At some point during the GORUCK Heavy your team will complete a timed “12” mile ruck. On the GORUCK website it states the ruck needs to be completed in 3 hours and 30 minutes. Cadre Dan confirmed that the time is cadre discretion. If your cadre wants the ruck completed in 3 hours then you have three hours.
In addition the distance can be at cadre discretion as well. If your cadre wants it to be 14 miles then you’ve got 14 miles to ruck. If it makes you feel better tell yourself that you’re completing a 12 miler then rucking 2 more afterwards. You’ll be rucking at least 40 miles during the event so you might as well get them in somewhere.
The Robbie Miller WOD
The Robbie Miller WOD will be completed at the GORUCK Heavy. This is replacing the push-ups, sit-ups, and run portion of the PT test.
Whether you do the Full or Half Robbie Miller WOD is at cadre discretion.
Whether you wear a ruck or not during the WOD is as cadre discretion.
There’s actually a pretty funny story about the 2019 Bragg Heavy and the Robbie Miller WOD that will be on this week’s podcast.
Robbie Miller WOD (Full)
- 3 Mile Ruck
- 12 Rounds For Time
- 6 x Ring Pull-Ups
- 6 x Burpee Squats (Full Burpee with Jump followed by Squat)
- 6 x 4 Ct Mountain Climbers
- 6 x Rucksack Getups
- 3 Mile Ruck
The Robbie Miller WOD (Half)
- 12 Rounds For Time
- 6 x 33 Foot Shuttle Run (One Way, 3 Round Trips Total)
- 6 x Burpee Squats (Full Burpee with Jump followed by Squat)
- 6 x 4 Ct Mountain Climbers
- 6 x Rucksack Getups
Final Thoughts
Cadre Dan mentioned that the GORUCK Heavy is the ultimate team event. This means that your team can assist you during the Robbie Miller WOD. This doesn’t mean you should slack off in training and not attempt it at least once or twice. It means you shouldn’t forgo signing up for a Heavy because you can’t complete 72 unassisted pull-ups.
Overall it seems the changes are having a positive reception from people who have completed an event with them. Have some thoughts on the changes? Let us know in the comments!