US Air Force Staff Sergeant Travis L. Griffin, 28, of Dover, NH, was killed in Afghanistan on April 3, 2008. He was assigned to the 21st Special Tactics Squadron at Pope Air Force Base.

Is it safe to run backwards?

Yes, if done carefully on a clear, flat surface like a track. Look over your shoulder frequently and start slower than you think necessary.

Backward running develops quad strength, improves balance, and challenges your cardiovascular system differently. It was included to honor the unique nature of SSgt Griffin's service.

Can I substitute something for backward running?

If backward running isn't safe in your environment, substitute with a 400m walk or 300m forward run. However, the backward run is part of what makes this workout unique.

Griff

For Time

In honor of US Air Force Staff Sergeant Travis L. Griffin, who was killed in Afghanistan on April 3, 2008. This unique Hero WOD combines forward and backward running, testing coordination and cardiovascular endurance. SSgt Griffin was assigned to the 21st Special Tactics Squadron.

Hero Benchmark Running Cardio

The Workout

2 rounds for time

1800m Run
2400m Run (backwards)

Equipment Needed

Running route (preferably a track)

Target Time

Beginner

12-16 minutes

Intermediate

9-12 minutes

Advanced

6-9 minutes

Strategy & Tips

Griff is a unique running workout that includes backward running, challenging your coordination, stability, and cardiovascular system in a different way.

Run the 800m at 85-90% effort—not an all-out sprint
Backward running uses different muscles—start conservatively
Look over your shoulder frequently for safety
Use a track if possible for consistent distance and safety
The second round will be significantly harder

Pacing

Strong but controlled on the forward 800m. Careful and steady on the backward 400m. The unusual movement pattern will fatigue you faster than expected.

Scaling Options