GoRuck Hero WOD
- For Time
- Buy-In: 3 mile Ruck Run (30/20 lb)
- Then, 12 Rounds of:
- 6 Sandbag Ruck Rows (60/40 lb, 30/20 lb)
- 6 Ruck Burpee Squats (30/20 lb)
- 6 4-count Ruck Mountain Climbers (30/20 lb)
- 6 Rucksack Get-Ups (30/20 lb)
- Cash-Out: 3 mile Ruck Run (30/20 lb)
With a running clock, as fast as possible complete the prescribed work in the order written. Athlete must complete the buy-in of 3 mile Ruck Run before moving on to 12 rounds of 6 Sandbag Ruck rows, 6 Burpee Squats, 6 4-count Mountain Climbers, and 6 Rucksack Get-Ups. To complete the workout, athlete must accomplish the cash-out of 3 mile Ruck Run.
Score is the time on the clock when the cash-out is completed.
Ruck Burpee Squat: Athlete will perform a full Burpee with the jump at the end and then an Air Squat. This counts as 1 rep.
About the wod
Background: This workout is dedicated to Medal of Honor recipient, US Army Staff Sergeant Robert J. Miller, who was killed in action on January 25, 2008.
Born on October 14, 1983, Miller Grew up in Wheaton, Ill. He was the second of eight children of Phil and Maureen Miller. He was named after his two grandfathers, Robert Miller and James Morgan, both World War II-era veterans. Rob was proud of his familyʼs service to our nation, going back to the Revolutionary War. Rob was a very active child, taking his first steps at only 7 months, and he never slowed down. His first friends were the children of Cambodian refugees. The stories they told about the horrors they experienced during Pol Potʼs years made a deep impression on Rob, and he understood at an early age that there were some very bad people in the world.
Miller attended Wheaton North High School. Attended one year at University of Iowa before joining the Army in 2003.
Staff Sgt. Miller enlisted as a Special Forces trainee Aug. 14, 2003. He graduated from Infantry Basic Training and Airborne School at Fort Benning, Ga., Jan. 6, 2004.
Miller graduated from the Special Forces Qualification Course Sept. 26, 2004, and the Special Forces Weapons Sergeant Course March 4, 2005. Miller received his coveted Special Forces Tab and was promoted to Sergeant after graduating from the Special Operations French Language Training Course, Sept. 30, 2005. That same day he was assigned to Company A, 3rd Battalion, 3rd Special Force Group (Airborne), Fort Bragg, N.C.
He deployed to Afghanistan to support Operation Enduring Freedom from August 2006 to March 2007. During this deployment, Miller received two Army Commendation Medals for Valor for his courage under fire.
Miller returned to Afghanistan for his second tour in October 2007, where he served as a Weapons Sergeant for his team.
The workout was designed by GoRuck @goruck as part of their Sandbag & Ruck Training programming. It was first posted on their Instagram on January 5, 2021.
See also: “Robbie” CrossFit Hero WOD (different workout named for the same man)