Workout to Remember

For the second year in a row, my family will be participating in the U.S. Coast Guard’s Workout to Remember on February 28, 2017.  My dad is a retired Coast Guard aviator, so this cause is close to my heart.

The workout initially started in memory of those who lost their life on Coast Guard helicopter CG6535 in 2012.  The original workout contained 400m runs, 65 Air Squats and 35 Burpee Pull-ups – with four rounds, one for each member of the CG6535 crew.

Today, “Workout to Remember has expanded to pay tribute to all active-duty aviation members whose lives were lost in the line of duty over more than one hundred years of distinguished service and heroism.”

Each year, participants (that’s you and me!) can pre-order a t-shirt for $20.00. My t-shirt from last year is one of my favorites-it’s so incredibly soft! The proceeds from the t-shirts benefit the Coast Guard Foundation's Fallen Heroes Scholarship Fund.  I love the design of this year’s shirt, which contains 252 stars on the back-one for each aviator who gave his or her life in their mission to serve and protect. T-shirts are on pre-sale through January 31st if you want it before the workout, and there’s a second order that is open through mid-March. 

Please consider joining me and my family this year! If you have the means, order a t-shirt and consider donating a little something extra to the scholarship fund. The Coast Guard is not usually the first military branch that comes to mind, but these men and women protect us just the same, and have saved countless lives.

Order a t-shirt here:

If the workout seems a little daunting, you can always do it as a team effort! (Whether you do the whole workout individually or split it up as a team, it’s just more fun with others!)

The Workout:

4 Rounds: 400m Run       65 Air Squats     35 Burpee Pull-ups

There will be two divisions: 1. Individual: All movements and reps will be completed by a single individual.

2. Team (2-4 members): All members will complete the run portions together.  During other movements, reps may be divided as necessary, but one member must be working at all times.  All reps of a single movement must be completed prior to the team beginning the next

Movement standards and Scaling: 65 Air Squats:  Full squats performed to below parallel position (Hip crease below Knee).

35 Burpees to Pull-ups: A complete burpee (chest and thighs touching ground to standing position) followed by one pull-up with chin above bar level.

*Scaling will be performed by using a step-up box for "jumping" pull-ups, or by the use of band assisted pull-ups or ring-rows.  If such scaling is used, complete the burpees and pull-ups separately.
If participants are unable to complete a pull-up, complete a full burpee, jump and touch the pull-up bar.*

400 Meter Run: leaving the workout area, run to the designated mark and return.
Time Limits: There will be a 60 minute time cap for completion of the WOD for both divisions.

Read more about the workout here:


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