The FRF 343 Challenge Workout to “Never Forget”

Every year around September 11th I like to take a moment and reflect on the significance of the day and honor those that sacrificed (and continue to sacrifice to this day).

 I truly believe that one of the best ways to honor those that paid the ultimate sacrifice is to put forth the effort to be the "best" we can be at our profession.  Training to be our best, not only physically but mentally as well...

I created this workout to help motivate me (and other fire rescue athletes) to stay in shape.  I encourage you to do this workout, share your results and challenge others to do the same, at least once a year (on September 11th).    This “tribute” workout is difficult but has a great significance to September 11th.  There are previous versions of the workout, you can see them by clicking here.

This workout challenges you to run stairs and complete 343 reps of various strength exercises.

You can perform this workout with just the 343 reps if you don't have access to stairs.  Or, you can add the stair climbs (if you have access to them) and perform 343 reps of various strength exercises.

Before you begin this workout, like every workout, perform an active warm-up (click here for a video overview of the warm-up.)

Active warm-up.  

Perform for each exercise for the prescribed number of reps with no rest between exercises for 2 circuits.

Active warm-up (perform for 30 seconds or 10 reps of each exercise for 2 circuits with no rest between exercises)

  1. Standing Chops (5 reps)
  2. Arms Up Squats  (10 reps)
  3. Step forward toe touches (5 reps each side)
  4. Inverted hamstrings (5 reps each side)
  5. Spidermans (5 reps each side)
  6. Knees side to side (5 reps each side)

(Repeat for a total of 2 circuits)

All you need for this workout are some steps (or a step-mill) and a way to do pull-ups or body rows.  You should time the workout from the first step to the last so you can track your fitness progress from year to year.  Variations:  You can vary the workout based on your available equipment–run bleachers or do step ups, if you don’t have a step-mill or substitute out some of the strength exercises.  You can run a stairway up and down or run it for 3 minutes.  
You may also want to cut the reps in half and perform half of or a variation of the steps. I encourage you to make the workout significant to yourself, your crew, your department. This is a great way to honor and remember those that sacrificed on this day.
Rest when you feel you need to (try to keep it at a minimum),  go from exercise to exercise at your own pace.  Have fun and remember the significance.

The workout -- (Click here for a FREE Printable Overview of the Workout)


Perform all the reps of these exercises then run the stairs (1 or 2 flights) based on your level of fitness.  If you don't have stairs, you can substitute them out for a different exercise.    The goal is to complete all the stairs and all reps of the exercises in the fastest time possible.

  1. Perform 50 Push-upsultimate-9-11-tribute-challenge-workout-overview-pic
    • Run 1 or 2 flights of Stairs (up to 3 minutes) then:
  2. Perform 50 Prisoner Squats
    • Run 1 or 2 flights of Stairs (up to 3 minutes) then:
  3. Perform 50 Plank Pulses
    • Run 1 or 2 flights of Stairs (up to 3 minutes) then:
  4. Perform 50 lunges (25 each leg)
    • Run 1 or 2 flights of Stairs (up to 3 minutes) then:
  5. Perform 50 body Rows
    • Run 1 or 2 flights of Stairs (up to 3 minutes) then:
  6. Perform 50 Bent over Y- raises
    • Run 1 or 2 flights of Stairs (up to 3 minutes) then:
  7. Perform 43 Burpees

Record your time…. then pass out (just kidding).


Take a moment to understand the significance of the workout and to make a pledge (as a firefighter or as a person) to strive to improve your level of fitness (or at least maintain) from year to year. 

Give this challenge a try.  Please comment your times and variations and SHARE with your friends and crew members. NEVER FORGET.
Stay Safe and Healthy,
Aaron Zamzow


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