Filson x MTNTOUGH “Embrace the Ruck” Challenge

What does it mean to
be physically fit?

—

That’s a tough question.

If you asked five people, you’d probably get five unique answers. Different organizations assess fitness in different ways using different metrics. The military and other physically taxing professions demand candidates be able to perform a minimum number of push-ups, sit-ups, and pull-ups, followed by a timed run. Wildland firefighters are required to pass a very similar physical fitness test, complete with an added rucking section. Though minimum requirements and specific distances vary, the standards for most of these high-stress professions are roughly similar—and all require that candidates have some balance of muscular strength and endurance, together with cardiovascular health.

“The goal isn’t to look fit, the goal is to actually be fit,” says MTNTOUGH founder and coach Dustin Diefenderfer. “Endurance and resilience is what we are after. And most importantly, resilience of the mind.”

MTNTOUGH believes that mental toughness is just as important as physical strength and that the strongest muscle in the human body is the one between your ears. With a coaching staff comprised of former Navy SEALs, Army Rangers, and renowned physical trainers—the workouts aren’t easy. The goal is to prepare clients for both the unthinkable and the everyday—to have the mental capacity and physical stamina to self-rescue in an emergency, or grind through a 12-hour workday and still play with the kids after dinner. Ara Megerdichian, MTNTOUGH coach and former U.S. Army officer and Ranger, believes the best way to harden the mind is by reaching and exceeding physical boundaries, by taking challenges once considered impossible and making them attainable and repeatable.

He calls this

“turning ceilings into floors.”

“If you can do this there are very few people or animals that will be able to outlast you,” Ara says. “Whatever you’re chasing on the mountain you’ll catch, and whatever you’re chasing at home you’ll catch, and whatever you’re chasing at work you’ll catch.”

In the Filson x MTNTOUGH “Embrace the Ruck” Challenge, participants at the Elite level will ruck four miles with a 60-pound backpack then complete a series of exercises, ruck four more miles, complete another set of exercises, then ruck a final four miles to the finish. The workout is designed to test mental barriers as much as it is to push physical ones. Rucking is rooted in the military and special forces—it is the foundation of many elite training programs, such as U.S. Army Rangers, wildland firefighters, and search & rescue. In summary, its walking long distances—preferably the terrain you’ll be operating in—with a heavy load (a.k.a., a weighted backpack). It requires strength, endurance, and mental toughness—and builds all three.

Weight:
Beginner (40lb pack), Intermediate (50lb pack), Elite (60lb pack)

Target Pace:
15 Minutes per mile (4 miles per hour)

Total distance:
Beginner (6 miles), Intermediate (9 miles), Elite (12 miles)

Step 1. Begin rucking

Beginner: 2 miles | Intermediate: 3 miles | Elite: 4 miles

Upon completing the ruck, do 22s Superset A
as quickly as possible, back to back, while maintaining good form.

22s Superset A

Pack Front Squat + Pack Sit-Up Military Press

20 + 2
18 + 4
16 + 6
14 + 8
12 + 10
10 + 12
8 + 14
6 + 16
4 + 18
2 + 20

Step 2. Resume rucking

Beginner: 2 miles | Intermediate: 3 miles | Elite: 4 miles

Upon completing the ruck, do 22s Superset B
as quickly as possible, back to back, while maintaining good form.

22s Superset B

Pack Deadlift Curl + Push-Ups

20 + 2
18 + 4
16 + 6
14 + 8
12 + 10
10 + 12
8 + 14
6 + 16
4 + 18
2 + 20

Step 3. FINAL RUCKING STRETCH

Beginner: 2 miles | Intermediate: 3 miles | Elite: 4 miles