Warm-Up
A) 2 rounds:
400m Run
200m Walk
B) 3 Rounds:
8 Dumbbell Thrusters
8 Box Step-Ups
8 Kipping Pull-Ups
Workout
“31 Heroes”
AMRAP (with a Partner) in 31 minutes:
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
Partners alternate 400m sandbag run (45/25 lb)
Workout Tip
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400-meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so the score is total rounds and reps at the end of 31 minutes.
Established to honor the 31 Americans killed in action on August 6, 2011, 31Heroes serves to impact the lives of our nation’s heroes and their families, while remembering the fallen, through athletic endeavors and competitive fundraising events.