The GORUCK Heavy is an evolving event. This means that the standards (and other aspects of it) will vary from year to year. Please place close attention to your GORUCK Heavy event page and know that things can and will change always. Information on the GORUCK website Heavy Challenge page trumps any information on this page.
How Do You Train For This?
The GORUCK Heavy is a tough event. There is no getting around that.
- The GORUCK Heavy: This section will explain the GORUCK Heavy event and give you some insight into what to expect. Read this section.
- GORUCK Heavy Advice: The second section features very important pieces of advice that are outside the scope of training. Read this section.
- All Day Ruckoff Articles: Valuable posts on All Day Ruckoff that will help you train and prepare for your GORUCK Heavy event. Read this section.
- GORUCK Heavy Training Plans: The third section is very import as it features training plans which should help physically and mentally prepare you for the event. Choose a plan and follow it.
- What’s Next: The final section titled “what’s next” provides some links to additional resources as well as final insight. Read this section.
The GORUCK Heavy
The GORUCK Heavy is the longest (and most difficult) single team event that GORUCK puts on. The event lasts longer than 24 hours and is guaranteed to be over 40 miles long. Since it was introduced GORUCK has completely revamped the Heavy event and has definitely turned it into a whole new beast.
GORUCK Heavy Advice
Here are some random pieces of advice that are important to note.
- Be prepared for your food to be taken away. Train hungry and don’t depend on food for your mental strength
All Day Ruckoff Articles
These articles are the important ones to read when training for your GORUCK Light event.
- Choose Your GORUCK Weight
- Ruck Plate: How To Secure GORUCK Ruck Plates
- Bricks: Revised Article Coming Soon
- Sandbags: Revised Article Coming Soon
GORUCK Heavy Training Plans
If you need a GORUCK Heavy guide to go through I would recommend that you check out the one from Mettle Forger. It is not only cheaper than the guide from Military Athlete but it is much more comprehensive and will absolutely prepare you better for a GORUCK Heavy experience.
GORUCK Heavy Standards: 2019 – Current
The cadre will either make you complete the Robbie Miller WOD or the Robbie Miller Half WOD. In addition a 12 mile timed ruck will occur at some time during the event at the Cadre’s discretion. This means it could be at the start, the middle, the very end, or somewhere in between.
GORUCK Heavy Standards: 2015 – 2018
1. In the very beginning of the event, you will have a Physical Readiness requirement. The Cadre will design a test to assess your physical readiness for this event. This test is a gauge for the Cadre to see where you the participant are at physically. This is not, nor will it ever be a pass/fail event. The standards for the test will be outlined by the Cadre at the beginning of the event. Be prepared for anything.
2. Effective for all GORUCK Heavies starting with your class, the weight that you carry in your ruck has changed. If your body weight is less than 150 pounds, your ruck needs to include a 20 lb weight. For those of you with a body weight over 150 pounds you will need to bring a 30 lb weight for your ruck.
GORUCK Heavy Standards: 2014
The following are the new standards for GORUCK Heavy events. The push-ups and sit-ups are based off of the Army Physical Fitness Test (AFPT). Follow that link to see what your standards are based on age and gender. It is my understanding that you must hit the 60% mark to officially pass… however I’m guessing you’ll want to blow that number out of the water to be truly successful at Heavy.
- Weight Requirement: Your ruck must weigh 25 lbs (or more, without water) if you weigh under 150 lbs and 35 lbs (or more, without water) if you weigh 150 lbs or more.
- Minimum event distance: 35 miles (47 miles including 12 mile ruck march)
- Starting PT Test:
- 2 min push-ups (no ruck)
- 2 min sit-ups (no ruck)
- 12 mile road ruck march (3.5 hours max, does not count towards 35 miles)
- Failure = Good Livin’ for the class or possibly performance drop
If you’d like to read more about the GORUCK Heavy you can read the AAR that I wrote for GORUCK Heavy 009 in Seattle. You can read more GORUCK Heavy AARs on the GORUCK website as well.