Try this FRF 5K (+343 reps) Virtual Workout

Try this unique 5K virtual workout and help give back to the fire service.

There has been a lot of support for the event, a special thanks to the over 250 people that have registered for the 5K the FRF Way Virtual Workout Event to benefit the National Fallen Firefighters Foundation.  The biggest question I get about the event is what are the exercises and how do I do them?

You can choose one of three ways to participate in the FRF Virtual workout event.  You can do a  2-mile walk, a 5K run/ walk or the FRF 5K (+343).  The first two options are pretty self explanatory so I created this video and post to clarify how to perform the FRF 5K 343.

Click the video link below for more details.

You can register for the event by clicking here.  Hurry, the last day to register is November 7th!

After you register, use the included training plan to prepare for the event.  You can perform this “workout event” anytime between November 15th and November 30th.  Please post your results and share with use your thoughts on the program and event.

Please post event photos on social media using #FRF5k #GETFRF #5KtheFRFWay


The goal is to complete all the all reps and run the 5K in as quick a time as possible.

Start with  Prisoner Squats  (50 Reps)

Then Run half mile

Perform Body Rows or TRX/ Webbing Rows (50 reps)

Run half mile

Perform Push-ups (50 reps)

Run half mile

Perform Plank Pulses (50 reps)

Run half mile

Perform Lunges (25 each leg, 50 total)

Run half mile

Perform Bent-over Y raises (50 reps NO WEIGHTS)

Run half mile

Perform Burpees  (43 reps)

And then finish with a .1 mile run!


You must register for the event to get the shirt and a chance for prizes.  You can read more about the event by clicking here:

Get a printable copy of the workout by clicking the picture below.

Thanks for supporting FRF!  Let me know if you have any questions.

Time to GET FRF!



Leave a Comment