The classic CrossFit Hero workout "Abbate", dedicated to Sergeant Matthew Abbate is an awesome test of cardiovascular respiratory endurance, stamina, speed, and strength. It looks like this... For time: Run 1 mile 21 Clean and jerks Run 800 meters 21 Clean and jerks Run 1 mile To perform this workout as prescribed men should use 155 lbs and women should use 105 lbs. If you are unfamiliar with the clean and jerk, first consider trying to find a CrossFit or Weightlifting coach, second consider scaling the weight down to a load where the reps can be performed with near perfect technique. This will decrease the likelihood of injury and increase intensity. Additionally, if your mile time is greater than 10 minutes, scale the mile run to 1200 meters and the 800 meter run to 600 meters. This should keep the overall time at around 30 minutes. Anytime I have the chance to perform a Hero workout I make sure to dig a little deeper, push a little harder, and endure a little more than I do in my daily workouts. We have been given the opportunity to be here and create the best possible version of our communities and ourselves. Use that fact to fuel your training and you get to honor the sacrifice of those who are no longer with us and strengthen your mind and body at the same time. Please post your time, scales, and experience with this challenging Hero workout in the comments below! I performed this workout as prescribed on Friday December 18th 2020. My time was 27:13. It was a personal record of 30 seconds.