Cadre: Dan

“Treat your body like you hate it.”

The Workout:

This workout is for time, which starts when you begin your 1 mile run. All exercises below should be completed while wearing KIT (ie: body armor, backpack with 45-pound plate or 6 bricks, or weighted vest with 40 pounds) except for Military Press. Good Luck and Embrace the Suck.


  • 3 rounds 10 Pull-ups, 10 Air Squats, 10 Push-ups
  • Drink Monster Rehab
  • Smoke cigarette

Part 1

  • Run 1 mile
  • 20 pull-ups
  • Run 1.25 mile
  • 20 Push-ups
  • Run 1.5 mile
  • 20 Dips
  • Run 1.5 mile

Part 2

  • Take off KIT and then complete 40 Military Press with the body KIT over your head. Once complete put KIT back on.

Part 3

  • 200 meter Bear Crawl
  • 200 meter Lunges
  • 200 meter Crab walk


  • Shotgun Beer
  • Smile

Key Points

  • If you are not used to working out with a KIT, ease into the weight requirement.
  • This workout should be performed at a location that has a track, pull-up bar and dip-bar. Treadmill is acceptable with at least 1% incline.


Mud Run Maniac ContributorAbout Dan:

Dan is a GORUCK Challenge Cadre and a Green Beret with multiple deployments behind him over the past few years – Korea, Germany, and four to Afghanistan. In his spare time, he enjoys smoking cigarettes and drinking beer at elevation. He lives in North Carolina with his wife and daughter. He has been central to bringing the development of the GORUCK Challenge to a whole new level.


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GORUCK Challenge

Meet the Author


GORUCK Cadre with backgrounds in Special Operations lead every GORUCK Challenge class from start to finish. Individuals start the Challenge, a team finishes the Challenge. Together. The Challenge is hiring. You’re probably a good fit if you love to drink beer, have a background in Special Operations, and hate the thought of being a drill sergeant. The Challenge is elite training, not basic training. Visit GORUCK Challenge to start Good Livin' now.

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