This is what I did during week 7 of my training for the 9/11 GORUCK HTL in Washington DC.

Wednesday, July 13
Rest Day

Notes: Legs were totally shot. Needed to rest them.

Thursday, July 14
Ruck 4.09 Miles
1 hour 34 minutes 13 seconds
23:03 Pace
Ruck weight – 37# + 60# sand bag

PT @ Mile 2
110 Push-ups
110 4ct Flutter Kicks

Notes: Heavy ruck today.

Friday, July 15
Rest Day

Notes: Business meeting = no ruck 🙁

Saturday, July 16

5.5 mile ruck 
Ruck weight – 37#
Mile 1 = Ruck
Mile 2 = Ruck + 60# sb
Mile 3 (+extra .5) = Ruck
Mile 4 = Ruck + 2 20kg kettlebells
Mile 5 = Ruck + extra 10# in ruck

Saturday is for Suffering Class
“Thanks Matt”
20 Over head lunges
10 Over Ruck Burpee
10 Ruck Swings
7 min AMRAP
3 minutes rest
3 Rounds total

7 mile ruck (no gps data)
Ruck weight – 37#

Notes: Felt great all day. So much work, so many smiles. Could have gone even longer if I wouldn’t have gotten in trouble with the family.

Sunday, July 17
Rest Day

Notes: Did nothing.

Monday, July 18
Rest Day

Notes: Had to be a dad. That trumps rucking.

Tuesday, July 19
4.5 Mile Ruck 
1 Hour 15 minutes 32 Seconds +/-
Ruck weight – 38#

PT
AMRAP 7 min
10 push-ups (with ruck)
20 squats
20 4ct Flutter Kicks (ruck over head)
3 min rest
2 rounds

Notes: PT was at mile 2. I didn’t want to get out of bed. I didn’t want to ruck. I didn’t want to PT. It all sucked.