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“Bravery is not being fearless,
it is showing up to face it”
What to Expect
Participants are launched in waves, first entering the initial field of 10 fitness challenges before heading out on the 10k trail run and crossing the finish line. Below are the 10 fitness challenges and the course map, any of which can be clicked on for more exact instructions for proper movement, repetitions, distance, equipment, etc. This is meant to be hard inspire you to train better, but we know it is doable. Most of our first year participants got to the finish line having completed most of the fitness challenges to spec, some of whom only started working out seriously for the first time 6 months prior. Respect the course but don’t let it scare you off. Let the people who have conquered it inspire you. Check out some pictures from the 2012 UFD.
Best to prepare for this beast of a workout!
10 Fitness Challenges
DB Thrusters “Power”
Repetitions: 50
Equipment: Men 30lb dumbbells / Women 15lb dumbbell
Standards: tail drops below knees and arms get to vertical by ears
DB Lunge Walk “Stability”
Distance: 150ft
Equipment: Men 30lb dumbbells / Women 15lb dumbbells
Standards: back knee must touch grass
Burpee Broad Jump “Athleticism”
Distance: 100ft
Equipment: Bodyweight
Standards: hands touch ground at feet and chest touches the ground
Rope Slam “Intensity”
Repetitions: 50
Equipment: thick rope with 50lbs sandbag
Standards: rope lifts up to head and down to knees
Rope Pull “Determination”
Distance: 50ft
Repetitions: Men 3x/Women 2x
Equipment: thick rope with 50lbs sandbag
Standards: pull sandbag across line and run it back to starting position
Box Jump “Explosive”
Repetitions: Men 50 / Women 75
Equipment: Box Men >24″ / Women >12″
Standards: must extend hips fully on box or as jumping off
Suspension Chest Press “Strength”
Repetitions: 50
Equipment: Men touch floor / Women 2 ft above
Standards: hands drop to sides of chest pressing to full extension
Suspension Back Row “Exertion”
Repetitions: 50
Equipment: Men 1 ft above floor / Women 3 ft above
Standards: hands pull to sides of chest releasing to full extension
Bench Dips “Speed”
Repetitions: Men 100 reps / Women 75
Equipment: Body weight
Standards: arms and legs fully extended and bend elbows to 90 degrees
Ruck Hill Climb “Stamina”
Distance: 100 yards
Equipment: Men 30lb / Women 15lb rucksack
Standards: touch the bar at hill top and return to bottom
10k Trail Run
There is no more natural, uplifting and challenging training than a run in some hilly woods. We’ve found the best routes for the final running segment of the UFD. Leap over trees, climb hills, dance through rocks, and forge rivers during your 10k (6.2 mile) trail run to the finish in this breath taking and heart pounding course.
