{"id":19486,"date":"2022-09-07T20:34:43","date_gmt":"2022-09-08T01:34:43","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=19486"},"modified":"2022-09-07T20:34:49","modified_gmt":"2022-09-08T01:34:49","slug":"try-this-frf-5k-343-reps-virtual-workout-2-copy","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2022\/09\/try-this-frf-5k-343-reps-virtual-workout-2-copy\/","title":{"rendered":"First Responders- Try this FRF 5K (+343 reps) Challenge 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.&nbsp; This year proceeds from the event will benefit the National Fallen Firefighters Foundation and the First Responder Center for Excellence.&nbsp; &nbsp;Last year the event raised over $7000 dollars and had over 425 participants from all over the world.&nbsp; 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.&nbsp; You can do a&nbsp; 2-mile walk, a 5K run\/ walk, or the FRF 5K (+343).&nbsp; The first two options are pretty self-explanatory so I created this video and post to clarify how to perform the FRF 5K 343.&nbsp; I also included a video Q and A session to answer any questions you have about the event.<\/p>\n<p><a href=\"https:\/\/firerescuefitness.com\/frf5k\/\"><strong>This year the goal is to get 500 registered participants.&nbsp; So, please promote the event to your crew, friends, and families!&nbsp; Click here to enter.&nbsp; The sooner you enter, the more chances you have for prizes.&nbsp;<\/strong><\/a><\/p>\n\n\t<iframe height=\"100%\" width=\"100%;\" src=\"https:\/\/embed.wave.video\/9EMaaexz7AOt3wfZ\" frameborder=\"0\" allow=\"autoplay; fullscreen\" scrolling=\"no\"><\/iframe>\n<h2>\n\t\tWatch the video above for some Q and A about the event.\n\t<\/h2>\n\t<p>After you register, use the included training plan to prepare for the event.&nbsp; You can perform this &#8220;workout event&#8221; anytime between October 1st and 31st.&nbsp; 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&nbsp; Prisoner Squats&nbsp; (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\/ walk a 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>Then Run\/ walk a half mile<\/strong><\/p>\n<p><strong>Perform Push-ups (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\/push-ups.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\"><\/p>\n<p><strong>Then Run\/ walk a half mile<\/strong><\/p>\n<p><strong>Perform Plank Pulses (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\/prone-plank-pulses.png?resize=300%2C169&#038;ssl=1\" alt=\"\" width=\"300\" height=\"169\"><\/p>\n<p><strong>Then Run\/ walk a half mile<\/strong><\/p>\n<p><strong>Perform Lunges (25 each leg, 50 total)<\/strong><\/p>\n<p><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\"><\/p>\n<p><strong>Then Run\/ walk a half mile<\/strong><\/p>\n<p><strong>Perform Bent-over Y raises (50 reps NO WEIGHTS)<\/strong><\/p>\n<p><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\"><\/p>\n<p><strong>Then Run\/ walk a half mile<\/strong><\/p>\n<p><strong>Perform Burpees&nbsp; (43 reps)<\/strong><\/p>\n<p><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\"><\/p>\n<p><strong>And then finish with a .1 mile run!<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>You must register for the event to get the shirt and a chance for prizes.&nbsp; You can read more about the event by clicking here:&nbsp; <a href=\"https:\/\/firerescuefitness.com\/frf5k\/\"><strong>https:\/\/firerescuefitness.com\/frf5k\/<\/strong><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Get a printable copy of the workout by clicking the picture below.<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2022\/09\/FRF-5K-Virtual-5K-343-Challenge-Workout.png?resize=322%2C322&#038;ssl=1\" alt=\"\" width=\"322\" height=\"322\"><\/p>\n<p>&nbsp;<\/p>\n<p>Thanks for supporting FRF!&nbsp; 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 and the FRCE.  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":19524,"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":false,"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":[265,479,165,471,307],"class_list":["post-19486","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-challenge-workout","tag-charity-workout","tag-firefighter-fitness","tag-first-responder-fitness","tag-fit-for-duty"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-54i","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2022\/09\/FRF-5K-343-BLOG-COVER.jpg?fit=940%2C788&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/19486","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=19486"}],"version-history":[{"count":6,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/19486\/revisions"}],"predecessor-version":[{"id":19526,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/19486\/revisions\/19526"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/19524"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=19486"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=19486"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=19486"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}