Because I swapped my rest day (didn't work out on Monday while en route to Maine), I did "Griff" today. Griff is a "Hero" workout from CF.com, named after SSgt Travis Griffin, USAF, killed in Iraq on April 3, 2008. (Here's a link to the archived workout with some details). The workout consists of running 800m forward, then 400m backwards, and then doing it again, for time.
800m forward - 3:07
400m backward - 3:17
800m forward - 4:00
400m backward - 3:21
Total = 13:47
800m forward - 3:07
400m backward - 3:17
800m forward - 4:00
400m backward - 3:21
Total = 13:47
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| "Griff" |
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