Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:

Dynamic Stretches 

5:00-minute walk

10-minute EZ pace walk, run, run/walk, or jog

5-minute drills - :20-sec strides with :40 recovery

5:00-minute EZ pace walk, run, run/walk, or jog

Workout:

9-minutes Incline or Progression work consisting of

4 minutes at incline 6-7% or RPE 6-7  

3 minutes at incline 7-8% or RPE 7-8

2 minutes at incline 8-9% or RPE 8-9

1-minute recovery

Beginner: 1 sets (10-minutes then skip to cool-down)

Intermediate: 2 sets (20-minutes then skip to cool-down)

Advanced 3 sets (30-minutes total)

Cool-down:

5:00-minute walk

Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
5:00-minute walk
10-minute EZ pace walk, run, run/walk, or jog
5-minute drills - :20-sec strides with :40 recovery
5:00-minute EZ pace walk, run, run/walk, or jog

Workout:
2-minutes at 10k race pace
1-minute recovery

Beginner: 5 sets (15-minutes then skip to cool-down)
Intermediate: 7 sets (21-minutes then skip to cool-down)
Advanced 10 sets (30-minutes total)

Cool-down:
5:00-minute walk
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Camp Runamuck starts Monday, June 1, which means it is almost time to pack your provisions, meet your cabin mates, and officially start running amuck.

This will be our quick camp counselor walk-through so you know exactly how the month will work, what counts, how to participate, and how to be eligible for weekly prizes and the grand prize.

We’ll cover:

✨ how Challenge Hound tracking works
✨ why this is intentional movement, not step counting
✨ how camp miles and activity conversions work
✨ how cabin placement and cabin participation will work
✨ what Campfire Corner is
✨ what you need to do each week for prize eligibility
✨ what to expect during Week 1

Here’s the big-picture camp map for June:

Week 1: Pack Your Provisions
We’ll focus on pre-workout fuel and hydration so you’re not asking your body to move through summer heat on coffee, vibes, and wishful thinking alone.

Week 2: Protein at the Picnic Table
We’ll focus on adding protein to support recovery, strength, energy, and staying power.

Week 3: Fiber on the Trail
We’ll focus on adding fiber, plants, color, and gut-supportive foods that help your body feel better from the inside out.

Week 4: Snack Shack Strategy
We’ll focus on snack planning, meal planning, and real-life food structure for busy summer days, travel, late dinners, office chaos, and “oops, I forgot lunch” moments.

Final 2 Days: Campfire Carryout
We’ll pull it all together and decide what habits you want to take with you after camp.

Movement-wise, Camp Runamuck is about intentional movement, not chasing daily steps.

To be eligible for weekly prizes, you’ll need:

1. At least 150 minutes of intentional movement for the week
2. A reply to the weekly Campfire Corner prompt
3. Encouragement for at least 2 fellow campers in that thread

Campfire Corner will be posted every Friday, and you’ll have until Sunday at 11:59 PM ET to complete your check-in.

This challenge is flexible, but it is not passive. Your cabin mates are counting on you to show up, move with intention, check in, and bring your version of camp spirit.

You do not have to be perfect.
You do not have to be fast.
You do not have to do everything.

But you do need to participate.

Extra miles. Extra sparkle. Extra fun.

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
5-minute walking warm-up
10-minute EZ RPE 3-4
5-minute 20/40 strides

Workout:
1-minute Push
1-minute Recovery
2-minute Push
1-minute Recovery
3-minute Push
2-minute Recovery
2-minute Push
1-minute Recovery
1-minute Push
1-minute Recovery
Repeat 3x

Cool-down:
5-minute walk
Static stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
3-minute walk
10-minute EZ run pace
5 sets of 20/40 strides

Workout:
3-minute Tempo RPE 6-7
5-minute Conversation RPE 4-5
1-minute Recovery RPE 2-3

4-minute Conversation RPE 4-5
3-minute Tempo RPE 7-8
2-minute Recovery/Conversation RPE 3-4

1-minute PUSH RPE 8-9
1-minute Recovery/Rest RPE 1-3

Cool-down:
2-minute walk
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
5-minute walk 
10-minute EZ jog or run 

Workout: 
4 minutes of HARD Effort at RPE 8-9
3 minutes of Recovery (Full Rest or Light Walk)
Repeat 4x 

then, 
6 sets of  1:30-minute hill repeats at hard effort, Incline 4% or higher, 1-minute Rest at 1%  

Cool-down:
2-minute walk
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
5:00-minute walk at 1%
10-minute Light Jog at 2%

Workout:
10 sets of
1:30-minute hill repeats at hard effort, Incline 4% or higher
1-minute Rest at 1%

Cool-down:
5:00 minute walk at 1%

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
5-minute walk
10-minute EZ jog or run

Workout:
4 minutes of HARD Effort at RPE 6-8
3 minutes of Recovery (Full Rest or Light Walk)
Repeat 4x

Cool-down:
2-minute walk
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches 
5-minute walk 
5-minute light jog

Hill Work-out:
8 sets of - 
2:00 uphill (5-8% incline)
1:00 recovery walk or light jog

5:00 light jog

Hustle Work-out:
8 sets of 
1:00 minute Push
1:00 minute Recovery

Cool-down:
5-minute walk or light jog
Static Stretches 

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Core of Choice 
5:00-minute walk
10:00 minute light jog
5 sets of 20/40 strides

Workout:
1-minute at 200-meter pace RPE 8-9
1-minute recovery RPE 1-3
Repeat 10x

Cool-down:
5:00-minute walk
Static Stretches