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Frogman Corps: Week 4 | Frog March

  • Brief


  • Weighted Weekly Distance Accumulator (10kg)

    Inspired by the final 70km endurance march of selection, participants are required to run or walk with 10kg weighted vest or backpack and accumulate the set distance to their level of entry within the week. You can take as many workouts as you like to accumulate the distance, however, more bonus points will be awarded for the fewer number of workouts taken.

    Advanced: 70km (43.5 miles)

    Intermediate: 52km (32.3 miles)

    Moderate: 34km (21.1 miles)

    Novice: 16km (10 miles)


  • Submit each individual workout separately

    You must submit each individual workout to the submission form separately.

  • Use a weighted gym-sandbag, weighted vest or weighted rucksack

    Feel free to use whatever weight you like, however, we recommend the options above. Something with good padding is also recommended.

  • 2.5% Treadmill gradient

    It is preferred that you attempt this challenge outside, however, if you are unable to do so and must use a treadmill, the gradient of the treadmill must be set at 2.5%.


  • Fitness Tracker Activity

    Eg: Strava, Garmin, Fitbit...

  • Photograph of weight on scales

    To evidence the weight of your carried object, you must take submit a photo of the weight on some scales. 


Completion Points











Bonus points


















Before submitting, please make sure you have ready:

  • Challenge Entry Order Number

    Found on your Challenge Entry purchase confirmation email.

  • Weblink to Evidence

    Unfortunately, we do not yet have the technology to allow you to directly upload your evidence, so in order for you to submit your evidence we require you to submit a weblink to such evidence. There are a number of ways to get a weblink to your evidence, you can either:

    • Upload your evidence to our Team Rokman Facebook Group
    • Share a direct weblink to your fitness tracker activity
    • Share a link to download a screenshot of your evidence via a file-sharing website such as

Deadline: 7-Days

It is highly recommended that you complete the challenge within 7-days of its issue, however, we will accept submissions right up until 7-days after the end of the series. We will not accept submissions after this time.

Health & safety

This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt. This list is only a guide. It is your responsibility to take the appropriate health and safety measures during the attempt of a challenge.

  • Consult a physician

    You should consult a physician before you begin any strenuous exercise program, such as the one described on this website, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any challenges or exercise, stop immediately and seek medical evaluation.  

  • Plan your route

    On running challenges, we strongly recommend planning your route with online running route planners. This leaves out the guesswork, allowing you to know the distance and elevation before you embark on the challenge.

  • Let others know

    When performing any challenge, we strongly recommend you let a friend or family member know what you are doing and where and when you are doing it and what time you are expected to return incase you face any difficulty.

  • Carry a mobile phone

    We strongly advice that you carry with you a fully charged mobile phone and back up battery if possible.

  • Bad weather

    Keep an eye on the weather forecast.

  • Nutrition and hydration

    You are responsible for your own nutrition and hydration as this is a self-disciplined event. Please ensure you have enough fluids and food or adequate access to these. Click here to read our guide on fuelling correctly for this challenge.

Help & Support

If you have any questions or queries please do not hesitate to get in touch.

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