From CIA fieldcraft to rucking: A day with Emily McCarthy

The foundation of McCarthy’s routine is rooted in the mission-oriented mindset she developed while working in intelligence. Living in Atlantic Beach with her husband and cofounder, Jason, she maintains a schedule that prioritizes physical activity and intentional disconnection. Her workday often begins with a 5 a.m. wake-up call, followed by outdoor runs or 30-minute rucking sessions in her driveway using weighted vests and sand kettlebells. This physical rigor extends into her professional life, where she frequently conducts virtual meetings while rucking to keep her workflow dynamic.

At the GORUCK headquarters, McCarthy structures her hours to accommodate both intense collaboration and deep, uninterrupted focus. She balances these demands with a hands-on approach to parenting, enforcing a 'screen jail' system that requires her children to complete homework and outdoor play before accessing digital devices. By maintaining a landline and encouraging independence—such as having her sons bike to school—she creates a home environment that mirrors the adaptability required in her previous career. Her evenings are defined by family dinners and, occasionally, the New Yorker crossword, a ritual that offers a welcome sense of order in an otherwise chaotic world.