This summer, we are honoring the US flag and everything it represents: freedom, valor, and perseverance. From Flag Day on June 14 through Independence Day on July 4, we challenge you to "Capture the Flag" and earn your Anti-Virtual Challenge patch by completing this Stars and Stripes inspired ruck and workout.

As you take on this challenge, we encourage you to dedicate your efforts to Old Glory. Our “Capture the Flag” workout embodies the flag and pays tribute with 4 miles in honor of the 4th of July, 13 reps for the original colonies (stripes), and an additional 50 reps representing the states of the Union (stars).

Grab your family and friends, get out outside and show your support for our Star Spangled Banner this summer.

WORKOUT: "Capture the Flag"

4 Mile Ruck

After each mile complete: 13 Ruck Push-Ups & 50 Ruck Squats

Suggested Weights:
Expert: 45/30 lb
Rx: 30/20 lb
Intermediate: 20/10 lb
Beginner: 10 lb or just throw your water bottle in your ruck!

Your score is the total time to complete 4 miles, 52 ruck push-ups & 200 ruck squats.