• Coach Ben



200m run

10 extreme lunges

10 good mornings

10 air squats

3 worlds greatest stretch/side


  • For Time

  • 1,000 Box Step-Ups (20 in)

  • Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step-ups for time. Use a 20-inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. The score is the time it takes to complete all 1,000 repetitions. Tips and Strategy When you go into this workout, know that your pace will be slow. You’ll break a lot, but long rests will result in feeling like the clock is moving backward instead of forwards. Commit to short breaks (10-15 seconds) and then get back on the box. Intended Stimulus This memorial WOD should feel like one of the most mentally challenging workouts you’ll ever do. You’ll want to quit at least a few times. But when you make it to the finish line, you’ll feel both exhausted (physically and mentally) and extremely accomplished. And if you keep Chad Michael Wilkinson in your mind during all 1,000 reps, you’ll also feel like you’ve properly honored a fellow human being. Scaling Options  This workout is meant to be grueling and long—an hour or more for most athletes. Single-modality workouts, ones where there is only one movement, (like “Randy,” “30 Muscle-Ups,” and “Run 3k“) are tough—there’s only one movement, and therefore, nowhere to hide. Beginners should significantly scale the volume and/or the load to stay safe. The prescribed version of this workout should only be tackled by well-seasoned athletes. Intermediate For Time 500 Box Step-Ups (20 in) Wear a Ruck Pack (25/15 lb) Beginner For Time 200 Box Step-Ups (20 in) No Weighted Ruck

Grunt work

4 x 10 reps bent rows

You can use a barbell, dumbbells, anything you can hold with both hands

rest 60-90s between sets.

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