Year of the grinder

A brand new year means it’s time to set some long goals.

It’s one thing to be strong in the moment. It’s another thing entirely to remain dedicated to hard goals over time. To that end, here are 4 challenges that I’ll be undertaking in 2016 – you should join in, it’ll be fun.

You have the entire year to complete them, so don’t rush. Chip away before/after other work, or as a warmup.

They are all totally manageable volumes of work, if you stay on task and don’t skip a week here and there. Playing catch-up sucks.

How to Fuck Up a 100 Mile Run

  • 400m run
  • 25 pushups
  • 25 situps
  • 25 squats
  • 25 burpees

x400 rounds

One Mile of Rope Climbs

Measure your rope in feet, divide into 5280, start hoisting.

1000 Shoulder to Overheads

Load the bar to bodyweight and press, push press, or jerk it overhead

2500 Squats
Bodyweight x a ton of reps. Back, front, overhead, Zercher, whatever – your call.

All 4 challenges in 1 file

Good luck. Keep me posted on how you’re doing. Who knows, maybe I’ll make patches for anyone who finishes this mess with me.

Leave Comment


  1. Erin Still

    01/01/2016 at 4:45 pm

    Sounds fun! All but the 100% body weight shoulders to OH….I don’t think I can do this weight. Also, can I refers others to this site??? Is it something to share???

  2. Mikey C

    01/01/2016 at 4:45 pm


    Stumbled across your link while reading about sandbag, and in turn, about Goruck.

    I’m not sure I’ll stick to it, but I’m using this regimen as the basis of my workout. I don’t belong to a gym, and the only equipment I own consists of a pull up bar and a 80lb Goruck sandbag. I’m also operating with some shoulder issues. Until I strengthen up and figure out something heavier to lift, my overheads and weighted squats will only be with 80lbs.

    Anyhow, it’s motivating – – this is the spreadsheet I’ll use to track my reps and keep me focused.



  3. Carie

    01/01/2016 at 4:45 pm

    Anything new for 2017?

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