The National Fitness Hall of Fame’s Warrior’s Run+ will challenge your cardio-endurance and strength and is designed to help you improve your overall health and fitness levels. The challenge is a 1.5 mile run around a ¼ mile track with 5 fitness stations after each lap.
You can perform either the Regular or Modified versions of the Warrior’s Run+ / You may take as many rest breaks as needed so long as you stay on the track. You may walk and you can also rest between repetitions. Make sure to hydrate properly, know your body’s limits and if possible, have an observer as you are responsible for your own health and safety. (Please note that those individuals performing the Modified versions of the Warrior's Run+ will not be listed on the Leaderboard)
Instructions for performing the Warrior’s Run+
Complete lap #1 (1/4 mile) then perform 50 Side Straddle Hops. (aka, Jumping Jacks)
Modified version – Rather than jumping up, simply step one leg out to the side as you bring the arms up over your head; alternate each time.
Complete lap #2 then perform 50 Burpees. - (Traditional ones where you squat down, place hands or finger-tip on the ground, kick both legs back so you end up in a push-up position, return back to squat position and then stand and return to the starting position.)
Modified version – Rather than kicking both legs back, squat down and extend one leg out & back at a time for each repetition and alternate on each rep.
Complete lap #3 then perform 50 standard Push-Ups.
Modified version – Perform straight body push-ups on your knees.
Complete lap #4 (one mile mark) then perform 50 Curl-Ups. (Lay down on your back with your knees bent and feet flat on the ground. Reach your arms over your head. Bring the arm forward as you curl your torso up, lifting your shoulders of the ground. Touch your hand on top of your kneecaps and return).
Modified version – Perform a “mini curl-up” where your fingertips reach the top of your thighs (quadriceps)
Complete lap #5 then perform 50 standard Squats. (Start with your feet shoulder’s width apart then bend the knees and squat down keeping the head up and shoulder back. Lower your body down until your hands touch your calves and return to starting position).
Modified version – Perform a “mini-squat” where you lower your body far enough so that your hands can touch the back of your legs (hamstrings)
Complete lap #6 then record your time!
Send us your initial time and them any improved times throughout the Challenge!
(Please let us know if to completed the Regular or Modified version of the Warrior’s Run+)
Send to: NFHOFMembers@gmail.com
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