{"id":16250,"date":"2021-08-25T09:29:00","date_gmt":"2021-08-25T09:29:00","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=16250"},"modified":"2021-10-09T03:12:21","modified_gmt":"2021-10-09T03:12:21","slug":"try-this-frf-5k-343-reps-virtual-workout-2","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2021\/08\/try-this-frf-5k-343-reps-virtual-workout-2\/","title":{"rendered":"Try this FRF 5K (+343 reps) Virtual Workout"},"content":{"rendered":"\n<h2>\n\t\tTry this unique 5K virtual workout and help give back to the fire service.\n\t<\/h2>\n\t<p>Fire Rescue Fitness has created a unique virtual workout event to help promote health and fitness in the fire service.\u00a0 This year proceeds from the event will benefit the National Fallen Firefighters Foundation and their programs.\u00a0 \u00a0Last year the event raised over $6500 dollars and had over 400 participants from all over the world.\u00a0 This event is not just for first responders, it is for anyone that supports them also.<\/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.\u00a0 I also included a video Q and A session to answer any questions you have about the event.<\/p>\n<p><strong>This year the goal is to get 500 registered participants.\u00a0 So, please promote the event to your crew, friends, and families!<\/strong><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/zICYr9gHF5w?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\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 enter is October 16th.<\/a><\/strong><\/p>\n<p>After you register, use the included training plan to prepare for the event.\u00a0 You can perform this &#8220;workout event&#8221; anytime between October 1st and 31st.\u00a0 Please post your results and share with us 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>Here is the breakdown of the FRF 5K:<\/p>\n<p>The goal is to complete all reps and run the 5K as quickly 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\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.  Get fit and give back to the fire service.  #GETFRF<\/p>\n","protected":false},"author":3,"featured_media":15882,"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.  Join the event and give this workout a try.  Get fit and give back to the fire service.  #GETFRF","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[92,472,176,6],"tags":[479,471,307],"class_list":["post-16250","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-best-firefighter-workout","category-bodyweight-firefighter-exercise","category-challenge-workout","category-firefighter-fitness","tag-charity-workout","tag-first-responder-fitness","tag-fit-for-duty"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-4e6","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2021\/08\/FRF-5K-20201-GRAPHIC.png?fit=1200%2C1200&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/16250","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=16250"}],"version-history":[{"count":4,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/16250\/revisions"}],"predecessor-version":[{"id":17058,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/16250\/revisions\/17058"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/15882"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=16250"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=16250"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=16250"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}