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Payton's idea is awesome, cinderblocks sound perfect. Duct tape them together so they don't fall apart and you're good to go.

Cardio before is good for endurance purposes, so if you like that goal go for it. I do workouts like that sometimes as well.

Here you go, courtesy of the Marine Corps.

https://www.marines.mil/Portals/1/Docs/SecretToPullupsHowToGoFrom0To20.pdf

20190803:
Robbie Miller WOD.
**6 mile ruck in 1:29:48, 30# ruck plate.
**12 rounds of the following exercises, 6 reps each: body weight pull ups, ruck burpee squats, ruck four count mountain...

20190731:
Easy 2 mile run in under 20 minutes, then knocked out three rounds of ab work using a 30# rucksack (four count flutterkicks, four count hello dollies, toes to ruck leg raises).
...

You are tall and very thin. Any weight you put on at this point is a good idea. During my first serious bulking phase I went from 145 to 173 in eight weeks so it certainly is possible. I was doing...

Try to quit and see if it makes a difference.

20190729:
Max strength work in AM. Just an old man trying to get back into serious lifting again. Bench 115 for 3x5, deadlift 215x5, Pendlay row 100 for 3x10.

HIIT once I get home from work...

20190727:
MARSOC short card modified for ruck PT. All exercises done with 30# ruck, finished in 1:09:54. Have a go if you like but it’s a mean one.

Push ups with ruck on back x30
Ruck overhead...

First off congratulations on staying off of ******* so far. That’s a great choice and has likely saved your life.

You will see gains start to slow down soon. You started off really skinny so it’s...

Do gloves help at all? How does it feel deadlifting?

That just shows you’re straining and out of shape for what you are trying to do. That’s really not that intense otherwise. Are you using the machine’s heart rate monitor or your own?

I seem to slack off a bit when I don't post every session. So we're back to that.

Monday was strength training but no HIIT afterwards (dips, front squats, Romanian deadlifts, pull-ups). Tuesday...

Thanks all! It wasn’t too bad actually, since many of the GORUCK events I have done are overnight. No PT stops either so it was a good bit easier in retrospect.

Weekly Recap:

Mon - Max Strength...

80-90% heart rate is Zone 4 according to most standard heart rate training tables which is speed work, interval work, and fast 5K times. Are you running 3-5 miles during that time period? Because...

Lift twice a week. Boxing twice a week. One long run once a week. Squeeze in two shorter runs on one of the other four training days, either after weights/boxing or early in the morning.

^^Best answer right here.

I guarantee there's a reasonably priced boxing gym near you. 60-100 bucks a day? Maybe 60-100 a month.

Find a good sized hill. Sprint up it, walk back down. Once you hit the bottom, rest a minute or two then do it again. Once you can't sprint all the way up, go home.

So basically, running a 5K. By most heart rate training standards for runners, 80-90% is where they do speed work and competitive 5K times.