This is a LONG workout. We do not expect you to complete it as prescribed. But it’s a great way to get outdoors, enjoy the weather and get some exercise. There are many ways to modify and adjust to your level. Please watch our demo video for some ideas.

For time:
Run 5 miles

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole