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4.20.20 At-home Workout

We had a little SNAFU with our website and a week of workouts didn't get posted but we've got it fixed now!

We're going to start the week off by tackling one of CrossFit's Hero Workouts. Hero Workouts are created and named in honor of fallen servicemen and women who died in the line of duty. There are also some fire and police personnel but the majority of the Heroes are military personnel.

Today we get to do something we haven't done in a LONG time.. run backwards! Suffice it to say, this workout will "keep you on your toes". Try to go to a track or a flat area with little or no traffic so you can run backwards without having to worry about zombie texters! :-p


In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah." The "Griff" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, June 9, 2008 (080609).

This workout is unique in it's skill set... running backwards! I did a fair amount of this in my marathon training days and I can tell ya, it gets difficult!

The key to running backwards is to ALWAYS land on your toes, never let the heels touch the ground and a slight body lean forward (the opposite direction your running) will help you stay balanced and keep you from falling over!

Hero Griff: Perform this workout For Time (As Fast As Possible)

  • Run 800m

  • Run 400m backward

  • Run 800m

  • Run 400m backward

Good luck.. we'll have another COVID-FREE workout tomorrow!!

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