Ruck Running Tips for the Mayhem Classic 2020

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This article was originally published on the GORUCK website. Screen Shot 2020-01-10 at 2.16.23 PM

We were honored to be a presenting sponsor at the first annual Mayhem Classic put on by Rich Froning. The event took place where CrossFit began for Rich over ten years ago on his father’s farm in Tennessee. The run included high elevations, obstacles like uneven terrain and of course Rich wanted to add the ultimate challenge – a weighted rucksack. Mayhem Classic // Event 1 & 2 // Ruck Run 5 Mile Ruck Men: 30lbs Women: 20lbs Event 1 score: First 1 mile of ruck. Event 2 score: Total time of ruck. First planners winners in each category received a GR1 rucksack. Most of these athletes learned about rucking at the Rogue Invitational and CrossFit Games last year. But we still provided some of the tips prior to the event. Here are the basics:
  • You want the weight high and stable on your back.
  • Put the ruck on and cinch it down.
  • Bend over at the hips between 45 & 90 degrees, taking some of the weight off your shoulders.
  • Cinch it down some more. Pull your shirt down, in the back, so it’s not bunched under the ruck.
  • Now it’s really high and stable on your back. This is the most efficient placement of the ruck on your body.
Sternum Strap: It should be above the center of your chest (aka nipples) but not riding up into your neck. If it’s too high or too low, they are adjustable – ask us for help if you need it. Padded Hip Belt
  • Start out with it loosely buckled around your stomach (the ruck is high and stable on your back). If worn tightly across your stomach, especially while ruck running, the hip belt makes breathing less fun (not ideal) which makes you go slower (also not ideal).
  • If your shoulders get fatigued during the event, for instance on an uphill trek, you have the option to lower the ruck a little bit and engage it around your hips. This will transfer some of the load from your shoulders to your hips. For speed, though, this is not the best long term solution.
  • If you prefer not to use the Padded Hip Belt, loop it behind the rucksack and cinch it down tightly. Your call.
Storing the Speed Rucker: Lie it flat on the ground – reflective strip up. Last tip for the event: slight equipment adjustments are normal during any rucking event. Loosening then tightening your sternum strap, cinching the ruck down more, then loosening the straps a little bit (so that your shoulders get a break) – it’s all part of the game. Just remember that the most efficient place for the rucksack to rest is as high and stable on your back as possible. Feature Gear: Source
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