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.
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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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