Riley
For time:
2,400-meter run
150 burpees
2,400-meter run
If you’ve got a weight vest or body armor, wear it.
Post time to comments.
Compare to 140928.
Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife Tiffany; children, Austin, Morgan, and Rylee Ann; parents, Michael and Joann; brother Ken; and several family members.
Stimulus and Strategy:
Today’s Hero workout is a longer-duration effort. This is meant to be a grind, so expect this workout to take up to 60 minutes. Each run and the burpees should take no more than 20 minutes to complete (each). Athletes who are capable of completing this workout in 35 minutes or less can consider adding a weight vest or body armor. Most athletes should attempt this workout using their own body weight. Work hard and have fun.
Scaling:
Reduce the distance of the run and the repetitions of the burpees.
To adjust the complexity of the run, instead of reducing the distance, consider using a movement substitution like a bike or a rower. Perform 5,500 meters on an Echo bike or 2,500 meters on a rower or ski erg. For the burpees, reduce the range of motion by performing an up-down.
In case of an injury or limitation, consider the running substitutions mentioned above. For burpees, perform up-downs, push-ups, or mountain climbers.
Intermediate option:
For time:
2,400-meter run
150 burpees
2,400-meter run
Beginner option:
For time:
1,200-meter run
50 burpees
1,200-meter run
Coaching cues:
When you are performing the burpees, focus on jumping your feet to your hands and landing in your heels. This will help maximize efficiency across your reps.
Resources:
CrossFit Hero and Tribute Workouts
Running | Change in Support Drill
The Burpee
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Comments on 250210
123 Comments
36:00
12:00
12:00
12:00
treadmill. could have gone faster in the first run (>12km/h)
@YHS track, did 1/2
22:45
Rx
25’12”
M/29/180lb/5'8"
CrossFit AFK
47:50 - Rx
RIP Riley
38:38
no vest
Rx on air runner : 43'43"
M/39/6’/178#
For time:
2,400-meter run
150 burpees
2,400-meter run
47:03
(14:05/31:32/47:03)
*Low back giving me trouble. Each run with 20 lb. weight vest. Burpees without.
Réquiem ætérnam dona ei Dómine; et lux perpétua lúceat ei. Requiéscat in pace. Amen.
44:28
Rx on treadmill with 12# vest
39:15
No vest.
Running on a curved manual treadmill.
Rx modified on the rower
No wight vest
3000m row
150 burpees
3000m row
39:51
Beginner
1200m run
50 burpees
1200m run
Time - 25:23
39:18, without vest
2.4k Run
150 Burpees
7.2K Bike erg
59:09
14:30 - 1.5 miles
19:18 - 150 Burpees
16:20 - 180 cal Assault Bike
Beginner 30:06
Whew! Runs felt better than expected.
14:40 run 2400m
28:40 burpees x 100
44:01 run 2400m
21:24 beginner no vest. First day back after the flu and it was obvious
43:40 scaled
no vest
Intermediate option 43:25 min
1.5 mi--100 burpees--1.5 mi
45:28
With a vest?
49:01
6K Bike erg
150 burpees
6k bike erg
Limited time - reduced burpees to 75 reps
40ish minutes
M 54/205/6’
45:32 no vest.
Runs we’re on a treadmill.
BRUTAL! simple y duro. 49min bodyweight.
경택 50세 생일 축하해~!
Getting back to this late, there were so many excellent times & awesome efforts today, everyone! Way to show up for a great commemorative WOD!
Got to this late, on travel, no plate carrier, otherwise Rx.
39:20
Happy with this. Goal was just to complete in less than 60 minutes. Got some more recovery to do or knees are going to pay.
Hooah SSgt, RIP.
Fantastic time!
Solid Time!
Thanks you two!
M/51/217#/5'11
3k row (13:06.3)
150 burpees
3k row(13:52.3)
49:22
55 yo M/ 5'9"/ 153 lbs
"Riley"
46:25 as Rx'ed
45 Years Old; Male
scaled
2400 Meter Row
150 Burpees
2400 Meter Row
Time: 35:50
39:15 RX no vest
Nice work!
outside 32F, on hilly roads ~300' of elevation gain. 20lb vest
44:50
Well done!
42:08
144cal Echo
150 Burpees
144cal Echo
*no vest
RIP..
thanks to all the men and women who’ve/are served/serving and give so much for our freedoms
No vest
56.11
Rx: 37:37
really hard to catch my breath on the second 2400m run
Awesome!
Scaled Rx:
•2500m row
•150 burpees
•2500m row
time- 33:14
M/35/6'3"/195
Rx: 37:20
Rest easy hero.
Fantastic!
1200m run
100 incline push ups
1200m run
30:32
2.4k row @10:00
150 burpees @ 36:00
2.4k row @48:40
Ran/walked 6 minutes
burpees 6 minutes (40)
ran/walked 6 minutes
18:52
50 minutes
Burpees in sets of 15. Chilly air really slowed my runs down.
Rx’d with 20lb vest:
47:45
140928: 54:00
RIP Riley
Awesome. I was wondering if anyone did this back then. Great to see improvement.
Thanks! That was from my handwritten notebook I kept circa 2013-2015
Great job, amigo!
Nice improvement! Excellent job.
49:20
26 lbs vest
RIP fellow Texan, Sgt. Riley
Nice job
Well done!
Great!
Riley
tiempos de ronda
R1 | 13:59 |
R2 | 13:21 | -38 s
R3 | 14:23 | +62 s
Ø 13:54
Tiempo restante: 00:01 = 41:44
For time:
2,400-meter run
150 burpees
2,400-meter run
Rx
36mins
Completed with 28lb vest.
RIP Riley G. Stephens
Awesome job!
Very well done!
1,200-m
50-burpees
1,200-m
29:49
Rx 35:36
*with a 20lb. Vest
*First 2400m = 11:18
*Burpees = 12:36
*Second 2400m = 11:42
Rest in Peace Riley
Hell yeah, Derek!
Nice job!
1st run 14:01
burpees 14:29
2nd run 15:01
43:31
22pounds vest
Well done!
Fantastic!
M/39. No vest. 49 Minutes. Run was in the Ozarks with some serious hills. It certainly felt like a Hero Workout. Between the ears stimulus achieved.
1st run: 13:44
Burpees: 19:53
2nd run: 15:00
RIP Riley.
Great job in the Ozarks!
Scaled tremendously. Bike 3.5 mi, 100 burpees, run 1.5 mi. 43:13. Burpees take it out of me, for sure.
No vest
56:32. Treadmill was set on 8.5° incline (burns more calories and protects my joints from all the pounding).
35 min - burpees unbroken
Fantastic, especially on those burpees!
Wow; unbroken! Nice.
Wow!
44:20 no vest.
150 burpees
2500 m row
35:33 min
Well done!
2,500 m row replaced for run, due to injury workaround.
Rx. Runs on the trueform
45:17
1st run 14:07
Burpees 16:00
2nd run 15:23
Army Sgt. 1st Class Riley G. Stephens
1st Battalion, 3rd SFG (Airborne)
Rx in 20# plate carrier- outside :31°F
45:34
With gratitude. Rest easy now.
Awesome!
Fantastic Favo!
20 lb vest
40:16
Well done!
Great job!
Rxd at the Y. Wussed out of doing this outside so indoors and Assault air runner used. Loaded the 5.11 tactical vest with a single 20 lb plate. First time trying it out on a serious hero Workout.
56:10
i lost 4-5 minutes adjusting my vest and then again moving the plate from the back to the front. The burpees were brutal as the plate shifted every jump. Tried to really lock it into place but it didn’t seem to work for burpees. Runs were better but having that much load on one side sucked for pretty much the entire workout as the vest pulled down one side or the other. Dropped the damn weight on my foot when I went to move it during burpees. Going to try two 10lb plates for future workouts like this. Hoping that is better or I’m wasting a lot of money on this vest and it’s weights.
little venting and documenting here, apologies.
You went beast mode, nice job!
Also, I apologize to my dot come friends. I requested a skills day Monday last week and I think HQ scheduled this beast of a Hero WOD to spite me! I must have refreshed my browser 3 times in disbelief last night. What a monster workout.
RIP Riley G. Stephens
looooool xD
Putting the work with that vest! Way to stay in the fight!
Beginner option:
For time:
1,200-meter run
50 burpees
1,200-meter run
28:32
Nice work!
Rx 47:12
#20 vest
Paced myself a little too much
RIP Riley G. Stephens
Wow! Great work!!!
Nice
Great!
Rx, with jacket (10kg)
Time: 51’ 10’’ (14’30’’ ; 33’ 20’’ ; 51’ 10’’)
34:01 with 20lb vest
Awesome!
Fast!
Total time no weight 34:24
R1: 12:01
R2: 10:29
R3: 11:53
was a tough one reps 120-150 on the deadlift was the wall for me gotta push through!
M- 53/ 5'7 / 225
Intermediate scale for 1/2 Riley (time constraints)
18:20
Great job still getting the work in as time allowed!
First Time so went bodyweight.
Run 1 (2400m / 50m D+) : 11' 21"
Burpees :(+transitions) : 17'
Run 2 (2400m / 50m D+) : 11' 48"
TOTAL : 40'09"
2nd run was tough, but that's a hero WOD, so... shut up and go !!!
19:57 min - 150 burpees
13:50 min - 2400 meters row
Total 50:63 including moving between equipment 👍🏻
42:18min
17:06 but only 50 burpees
No weight bearing
Running on the playground
2.4 km tredmill
150 burpees
2.4 km tredmill
49:41
Globo wod: If you are using a conventional treadmill use a slight incline. Subs for runs are 2500/3000m row or 5500/6500 m echo or assault bike (calories 150/175 on said bikes)