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First, there was Murph. Then there was Cindy. Fran quickly followed. 

Each as punishing as the other, they’ve quickly become the go-to CrossFit workouts when it comes to burning maximum fat on minimum time. 

(Related: 3 10-minute CrossFit workouts that will wreck you)

Now, however, there’s another — Gunny. A CrossFit WOD released in July 2018, Gunny is a devilishly simple workout that will strike fear into the hearts of the unprepared. The best (or perhaps worst) part is that you barely need any kit. Behold:

‘Gunny’ WOD

For time:
– 1-mile weighted run
– 50 push-ups
– 50 sit-ups
– 1-mile weighted run
– 50 push-ups
– 50 sit-ups
– 1-mile weighted run

Related: Completed ‘Gunny’? Try this 15-minute workout tomorrow:

 

 

Wear a weight vest, loaded pack or whatever needed to load yourself with 50 lb (22.6kg) for the runs. “Find a load that’s appropriate on the run,” advises Rory McKernan, CF-L4 coach at CFHQ. “So maybe you drop it from 50lbs down to 25lbs or to 10lbs. Maybe you don’t have any load, if you’re a beginner.” 

(Related: 5 strength tips from CrossFit’s 2nd strongest man, Patric Vellner)

“This should be a long slog, just like a lot of our hero workouts. This is a dedication to a human being, so we want to make sure you give it your all and go a bit further than you would in a regular workout.” For an intermediate option, wear a 25lb (10kg) vest and beginners should try it without a vest. The run can be completed on a treadmill, road or athletics track. 

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‘Gunny’ is dedicated to 49-year-old Command Sgt. Maj. Martin “Gunny” Barreras, who died from wounds sustained during an attack on his unit on 6th May 2014. He regularly used CrossFit training and its principles to improve his fitness and that of his unit. 

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