Workout Description
Run two laps of 4.93 km, 80 m ascent and 80 m descent
Total: 9.86 km, 160 m ascent, 160 m descent
Why This Workout Is Very Hard
This workout demands 60-70+ minutes of continuous aerobic effort for the average CrossFitter, placing it in an extreme time domain rarely trained in typical CrossFit programming. The nearly 10km distance is double a standard 5K, and while the elevation (160m total) is moderate, it compounds leg fatigue over the duration. Most CrossFit athletes lack specific endurance conditioning for efforts exceeding 30 minutes. The continuous nature with no built-in rest, combined with the extended time domain, creates significant mental and physical fatigue accumulation comparable to Murph without a vest.
Benchmark Times for Lap-ocalypse Now
- Elite: <41:30
- Advanced: 44:30-48:00
- Intermediate: 52:00-56:00
- Beginner: >80:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (10/10): Nearly 10km of continuous running with elevation changes is an exceptional test of cardiovascular and aerobic capacity, demanding sustained heart rate elevation throughout.
- Stamina (7/10): Significant leg muscular endurance required to maintain output over the distance, with the 160m total elevation gain adding notable muscular fatigue demands.
- Speed (3/10): Pacing strategy is important for completing the distance efficiently, but this is not a sprint-focused workout requiring rapid cycling or transitions.
- Strength (2/10): Minimal strength requirement beyond bodyweight locomotion, though the ascents add slight resistance demand compared to flat running.
- Flexibility (1/10): Basic running mechanics require only fundamental hip, knee, and ankle mobility without any special flexibility demands.
- Power (1/10): Not a power-focused workout; the emphasis is on sustained aerobic effort rather than explosive or ballistic movements.
Scaling Options
Beginner: Complete single lap (4.93 km) at sustainable pace. Intermediate: Run/walk strategy - run flats and descents, power walk steep ascents. Advanced scaling: Reduce to 1.5 laps (7.4 km). Terrain alternative: If elevation is excessive, substitute with 10 km flat run to maintain similar time domain. Walk breaks are acceptable - take 30-60 seconds as needed to keep effort sustainable rather than redlining early.
Scaling Explanation
Scale to single lap if you're new to running or haven't run continuously for 30+ minutes recently. Use run/walk intervals if the sustained effort causes form breakdown (excessive forward lean, heel striking, or labored breathing throughout). Priority is completing the distance with good running mechanics over speed. Target is conversational pace - you should be able to speak short sentences. If you cannot maintain continuous movement for at least 40 minutes, reduce volume. Scale the elevation if you lack hiking/trail running experience or have knee issues - the eccentric loading on descents can cause significant soreness.
Intended Stimulus
Long-duration aerobic endurance workout targeting oxidative energy system development over 40-70 minutes. The elevation changes add muscular endurance demand on quads and hip flexors during ascents, with eccentric loading on descents. Primary adaptations are aerobic capacity, mental resilience for sustained efforts, and terrain management skills.
Coach Insight
Treat this as a tempo run, not a race. Start conservatively at 70-75% effort - the second lap will feel significantly harder. On ascents, shorten your stride and maintain cadence rather than speed. Lean slightly forward from ankles, not waist. On descents, control pace to preserve quads for the second lap - don't let gravity pull you into unsustainable speed. Use the flat sections to establish rhythm. Mental checkpoint: assess energy at the halfway mark (end of lap 1). Most athletes go out too hard and suffer lap 2. Aim for negative split if possible, or maintain even effort throughout.
Benchmark Notes
Primary limiter is aerobic engine and sustained running capacity over distance with moderate elevation. The 160m of total elevation change (80m up, 80m down per lap) will slow pace 15-20% vs flat road running. L1 (85 min) assumes walking breaks especially on ascents, averaging ~8:40/km. L5 (58 min) reflects average CrossFitter running steady at ~5:50/km with brief walk breaks on steeper sections. L10 (40 min) represents elite endurance capacity maintaining ~4:00/km on trail terrain with minimal slowdown on climbs.
Modality Profile
Run is a cyclical cardio movement classified as Monostructural (M). With only one movement in the workout and that movement being purely monostructural, the modality breakdown is 100% Monostructural.
