"Grant"
For Time: 47:42 - 14# Vest
100 Burpees - 8:13
1 mile Run - 9:40
100 Pull-Ups - 10:29
1 mile Run - 9:23
100 Push-Ups - 7:59
** Wear a Weight Vest (20/14 lb)
With a running clock, complete the prescribed work as fast as possible.
This was a great workout! Of course because it has some of my favorite things in it, but also just because I felt like it went well.
I did the burpees in sets of 25 with very little rest.
I did the pull-ups starting with 5/5 for a few rounds, then 6/4, then 7/3, then I believe in the 80's I did 6/4 again and then did 10 unbroken for the last round.
The push-ups I did 15/15, and then sets of 10.
It was beautiful and cool outside and so the runs felt so good! I was very happy!
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Background: This workout is dedicated to Police Officer Kaia Grant who was killed when she was intentionally struck by a vehicle during a pursuit on March 21, 2020.
The pursuit began in a neighbouring jurisdiction when officers attempted to stop an armed, suicidal subject. The pursuit proceeded onto I-275 where Officer Grant and a police sergeant were preparing to deploy stop sticks near State Route 4. The driver intentionally swerved toward them, striking them both.
Officer Grant was flown to a local hospital where she was pronounced dead. The sergeant suffered non-life-threatening injuries.
Officer Grant had served with the Springdale Police Department for 8 years. She is survived by her parents.
The workout was designed by fellow Police Officer Mark Martin who was the first officer on the scene after Officer Grant had been struck.
The exercises chosen are the movements that Kaia enjoyed. She was very into functional fitness, outdoor activities and any exercises that contributed to improving her ability to perform duty-related tasks. Her badge number is 2023. Since most of the Springdale officers have the “20” assigned on the front end of their badge numbers, the last two numbers; “2” and “3” were used, reflected in the 2 running events consisting of 2 miles total and 3 bodyweight movements consisting of 300 reps total.
Officer Martin also chose exercises that they could do together as a department requiring minimal equipment and added the option to wear Weight Vest or duty issued body armor to make it more difficult and to uphold the “train how we fight” mentality.
