MIGHTY SPORTS
Stew Smith

Navy SEAL shares how to get faster with 'goal-pace' running

When you see running workouts, you may see terms like "sprints," "easy jog," "fartleks," "intervals," "gassers," and even "goal-pace running." They all are references to different types of pace workouts, and they are all different — some more different than others.

It is easy to get confused as to how you should train for timed runs, especially if you are new to running, have recently lost weight, still have weight to lose, or need to pass a fitness test.

Here is an email from a young man who has made tremendous progress with both running and weight loss:

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MIGHTY TACTICAL
Matthew Cox

Army finally gets new night-vision gear after year-long delay

A top U.S. Army Futures Command leader told Congress recently that the service will field its new, binocular-style night-vision goggles, one year after the previously announced fielding date.

"In six months, we will be putting in the hands of soldiers a night-vision goggle that is 5X," said Lt. Gen. James Richardson, deputy commander of Army Futures Command, describing the improvement of the Enhanced Night Vision Goggle-B over the night-vision gear soldiers currently carry.

The new ENVG-B — which features a dual-tube technology that equips soldiers with infrared and thermal capability — is scheduled to go to an armored brigade combat team in October before the unit leaves for a rotation to South Korea, Army modernization officials told members of the Senate Armed Services Committee's Airland subcommittee on April 16, 2019.

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MIGHTY MOVIES
James Barber

8 things R. Lee Ermey taught us about the military

Marine Corps drill instructor and Hollywood actor R. Lee Ermey was robbed of an Oscar for his legendary portrayal of Gunnery Sergeant Hartman in Stanley Kubrick's 1987 classic "Full Metal Jacket" and snubbed by the Academy's Oscar "memoriam" montage.

But while the Academy may not have thought his contribution worth recognition, we know the Gunny knew a thing or two we should all remember about military service.

Ermey had a long career. As well as his iconic role in "Full Metal Jacket," where he improvised most of his dialog, and that long run on "Mail Call," he played iconic roles as the police captain in "Se7en," the voice of Sarge in the "Toy Story" movies, the mayor in "Mississippi Burning" and a chilling serial rapist in a 2010 episode of "Law & Order: SVU."

Ermey also had a wicked sense of humor, one that allowed him to play the over-the-top movie director Titus Scroad in the cult TV series "Action" and the lead kidnapper in the "Run Ronnie Run," the bizarre comedy from "Mr. Show With Bob and David" guys Bob Odenkirk and David Cross.

He left us on April 15, 2018, and he's now at rest at Arlington National Cemetery.

So what did his TV and movie appearances teach us about service? Here are nine great examples.

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MIGHTY CULTURE
Rebekka Heite

US military is America's heaviest drinking profession

"This comes as a surprise," said no one, ever, of a new analysis that finds military members drink alcohol more than workers in any other job.

A review of the Centers for Disease Control and Prevention's survey data from 2013 through 2017 by a behavioral health company has found that troops spend more days a year consuming alcohol than people in any other industry.

They also binge-drink more, imbibing at least four or five alcoholic beverages a day in one sitting at least 41 days a year, the most of any occupation. That's the CDC's definition of binge-drinking, depending on gender. The military personnel surveyed said they binge-drank about a third of the days they consumed alcohol.

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MIGHTY SPORTS
Stew Smith

How to prepare for the 'Murph' fitness challenge

The Memorial Day Murph, a workout created in honor of Michael Murphy, a Navy SEAL awarded the Medal of Honor for Operation Redwings in Afghanistan 2005 requires an intermediate to advanced level of fitness to complete.

The challenge is popular with many tactical athletes, CrossFit, and other exercise groups and can be found at The Murph Challenge.

Here is a way to help prepare for the high repetitions of pullups (100), pushups (200), and squats (300). Over the next several weeks, progress throughout the pyramid below a few days a week and see if you score better each week, by moving up the pyramid. See below:

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MIGHTY TRENDING
Gina Harkins

Navy drops charges against Fitzgerald commanding officer, LT in collision case

Two naval officers facing courts-martial following a fatal ship collision that killed seven sailors will have their charges dropped, Navy officials announced late April 10, 2019.

Chief of Naval Operations Adm. John Richardson will withdraw and dismiss charges against Cmdr. Bryce Benson and Lt. Natalie Combs, ending a years-long legal battle following the 2017 collision between the guided-missile destroyer Fitzgerald and a container ship off the coast of Japan.

Benson was the Fitzgerald's commanding officer at the time and Combs the tactical action officer. Navy Times first reported that Richardson would drop the charges on April 10, 2019.

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MIGHTY CULTURE
Hope Hodge Seck

Sailors may dress according to preferred gender off duty, Navy says

With the upcoming April 12, 2019 start of a new Pentagon policy that will bar most transgender people from entering the military and restrict transgender medical transition for those not grandfathered in, the Navy has released additional guidance noting that sailors will be permitted to "live socially" in their preferred gender while not on duty, even if they must conform to the standards associated with their biological gender while in uniform.

"There is no policy that prohibits the ability of a service member to express themselves off-duty in their preferred gender," officials said in a recently released Navy administrative message. "Appropriate civilian attire, as outlined in the uniform regulations, will not be determined based on gender."

The guidance does add that deployed sailors may be restricted in off-duty attire choices "to meet local conditions and host-nation agreements with foreign countries" at the discretion of regional commanders and senior officers.

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MIGHTY MONEY
Jim Absher

5 GI Bill rates that will increase this year

The Department of Veterans Affairs has announced the Post-9/11 GI Bill rates for the 2019-2020 school year. These rates will be effective on Aug. 1, 2019. The Montgomery GI Bill and Dependents' Education Assistance programs will see a rate change on Oct. 1, 2019.

By law, the GI Bill rate increase is tied to the average cost increase of undergraduate tuition in the U.S. For the 2019-2020 school year, that increase will average 3.4%.

More than 80 percent of those taking advantage of their GI Bill benefits are doing so through the Post-9/11 GI Bill.

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MIGHTY CULTURE
Oriana Pawlyk

This is the Air Force hazing ritual that just got two commanders fired

A few airmen walk into a room, positioning themselves between you and the exit. As the "new guy" in the squadron, you likely know exactly what's about to happen. You have to outsmart or elude them to avoid getting bound up and immobilized by rolls of duct tape.

Welcome to the tradition of "rolling-up," or "roll-ups," a practice that is often viewed as a game or initiation ritual in the U.S. Air Force.

But there are always those who take it too far.

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