{"id":12818,"date":"2020-10-15T19:44:31","date_gmt":"2020-10-15T19:44:31","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=12818"},"modified":"2020-10-29T21:08:46","modified_gmt":"2020-10-29T21:08:46","slug":"try-this-frf-5k-343-reps-virtual-workout","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2020\/10\/try-this-frf-5k-343-reps-virtual-workout\/","title":{"rendered":"Try this FRF 5K (+343 reps) Virtual Workout"},"content":{"rendered":"<h2>\n\t\tTry this unique 5K virtual workout and help give back to the fire service.\n\t<\/h2>\n\t<p>There has been a lot of support for the event, a special thanks to the over 250 people that have registered for the 5K the FRF Way Virtual Workout Event to benefit the National Fallen Firefighters Foundation.\u00a0 The biggest question I get about the event is what are the exercises and how do I do them?<\/p>\n<p>You can choose one of three ways to participate in the FRF Virtual workout event.\u00a0 You can do a\u00a0 2-mile walk, a 5K run\/ walk or the FRF 5K (+343).\u00a0 The first two options are pretty self explanatory so I created this video and post to clarify how to perform the FRF 5K 343.<\/p>\n<p><strong>Click the video link below for more details.<\/strong><\/p>\n\t<meta itemprop=\"url\" content=\"https:\/\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/FRF-5K-overview-video.mp4\" \/><div style=\"width: 640px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-12818-1\" width=\"640\" height=\"360\" poster=\"https:\/\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/5K-SIGN-UP-TODAY-GRAPHIC.png\" preload=\"none\" controls=\"controls\"><source type=\"video\/mp4\" src=\"https:\/\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/FRF-5K-overview-video.mp4?_=1\" \/><a href=\"https:\/\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/FRF-5K-overview-video.mp4\">https:\/\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/FRF-5K-overview-video.mp4<\/a><\/video><\/div>\n\t<p><strong><a href=\"https:\/\/firerescuefitness.com\/frf5k\/\">You can register for the event by clicking here.\u00a0 Hurry, the last day to register is November 7th!<\/a><\/strong><\/p>\n<p>After you register, use the included training plan to prepare for the event.\u00a0 You can perform this \u201cworkout event\u201d anytime between November 15<sup>th<\/sup> and November 30<sup>th<\/sup>.\u00a0 Please post your results and share with use your thoughts on the program and event.<\/p>\n<p><strong>Please post event photos on social media using #FRF5k #GETFRF #5KtheFRFWay<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>The goal is to complete all the all reps and run the 5K in as quick a time as possible.<\/p>\n<p><strong>Start with\u00a0 Prisoner Squats\u00a0 (50 Reps)<\/strong><\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/prisoner-squats.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\" \/><\/p>\n<p><strong>Then Run half mile<\/strong><\/p>\n<p><strong>Perform Body Rows or TRX\/ Webbing Rows (50 reps)<\/strong><\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/body-row-bar-option.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\" \/> <img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/body-row-blanket-option.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\" \/><\/p>\n<p><strong>Run half mile<\/strong><\/p>\n<p><strong>Perform Push-ups (50 reps)<\/strong><\/p>\n<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/push-ups.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\" \/><br \/>\n<strong>Run half mile<\/strong>\n<p><strong>Perform Plank Pulses (50 reps)<\/strong><\/p>\n<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/prone-plank-pulses.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\" \/><br \/>\n<strong>Run half mile<\/strong>\n<p><strong>Perform Lunges (25 each leg, 50 total)<\/strong><\/p>\n<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/prisoner-lunges-movement-prep.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\" \/><br \/>\n<strong>Run half mile<\/strong>\n<p><strong>Perform Bent-over Y raises (50 reps NO WEIGHTS)<\/strong><\/p>\n<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/bent-over-y-raises.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\" \/><br \/>\n<strong>Run half mile<\/strong>\n<p><strong>Perform Burpees\u00a0 (43 reps)<\/strong><\/p>\n<img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/Burpee.jpg?resize=300%2C176&#038;ssl=1\" alt=\"\" width=\"300\" height=\"176\" \/><br \/>\n<strong>And then finish with a .1 mile run!<\/strong>\n<p>&nbsp;<\/p>\n<p>You must register for the event to get the shirt and a chance for prizes.\u00a0 You can read more about the event by clicking here:\u00a0 <a href=\"https:\/\/firerescuefitness.com\/frf5k\/\"><strong>https:\/\/firerescuefitness.com\/frf5k\/<\/strong><\/a><\/p>\n<p>Get a printable copy of the workout by clicking the picture below.<\/p>\n<p><a href=\"https:\/\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/5K-the-FRF-Way-Virtual-Workout-Event-race-day.pdf\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/5k-343-overview-summary-picture.png?resize=229%2C300&#038;ssl=1\" alt=\"\" width=\"229\" height=\"300\" \/><\/a><\/p>\n<p>Thanks for supporting FRF!\u00a0 Let me know if you have any questions.<\/p>\n<p>Time to GET FRF!<\/p>\n<p>-Zam<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/06\/zam-signature.png?resize=175%2C100&#038;ssl=1\" alt=\"\" width=\"175\" height=\"100\" \/><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>FRF has created the 5K the FRF way virtual workout event to benefit the National Fallen Firefighters Foundation. Join the event and give this workout a try.<\/p>\n","protected":false},"author":3,"featured_media":12822,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"FRF has created the 5K the FRF way virtual workout event to benefit the National Fallen Firefighters Foundation. 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