Bulletproof Friday -- April '24
-- Let your conscious be your guide and your ass be the scoreboard.
Most training schools in the Marines and special operations I’ve been to incorporate Bulletproof Friday physical training.
The Friday morning training session was exceptionally brutal. It didn’t matter if it involved a long run, swim, ruck, hand-to-hand combat, gym workout, or usually some combination of all of the above. The session went far longer and was far harder than the normal PT session.
The instructors knew we had the weekend to recover and hoped we would be too tired to stay out late and get into trouble, (That seldom worked).
We knew that they couldn’t kill us, and in the unlikely event that they did, they couldn’t eat us, so ultimately, it would all be over before the sun went down.
Because of that we collectively said, “Fuck it, we’re bulletproof. Let’s get it on.”
What we didn’t realize at the time was that each Friday workout, was forcing us to dig a reservoir of mental toughness and that each grueling PT session made that reservoir deeper and wider.
That is the purpose of BPF. Go until you can’t go anymore, then go some more.
Rules:
—Puking is absolutely allowed (just rehydrate after).
—Scale the workout to be above your current level.
—You can always do two more.
— It’s always better when you bring a buddy.
—If you have a buddy, it pays to be a winner.
Bulletproof Friday workout for April 2024
Stop, Drop, & Push
The Why: Because we become accustomed to rucking at the same pace. This workout will force you to push the pace.
It’s also a great reminder that as long as you have your ruck you have a gym on your back.
The Rules:
Mid distance- Mid weight ruck 15-30 lbs
Start off with a warmup mile building to your average rucking pace:
At the mile marker: All exercises are executed for 30 seconds AMRAP+ As many reps as possible.
30 Seconds pushups with ruck on
Remove your ruck and use as weight:
30 Seconds - Bearhug ruck squats
30 Seconds -Romanian Dead Lift
30 Seconds -Overhead Press
30 Seconds -Bent Over Rows- each arm
30 Seconds -Russian Twist
Ruck mile 2- 30 seconds faster than Mile 1
Execute exercises.
Ruck mile 3- 30 seconds faster than Mile 2
Execute exercises.
Ruck mile 4- 30 seconds faster than Mile 3
Execute exercises.
Ruck mile 5- 30 seconds faster than Mile 4
Execute exercises.
You're finished. (unless you want to add a few more sets)
The Standard:
Each set consists of 1 mile rucked, and 1 set of each exercise executed for 30 seconds.
You will have rucked 5 miles and completed 5 sets of the exercises.
If you need to modify it, do so. If you complete the full workout, please post your age, ruck weight, and total time.
If you don’t — remember NBC— No-Body Cares.
If you have a favorite BPF workout, please share it. I’d love to try it out and share it with everyone else.