For time:

Run, 1 mi

Row, 2000 m

Run, 1 mi

* U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

Target time: 22-25 minutes

Target time (Large Class): 28-30 minutes

Time cap: 30 minutes

Time cap (Large Class): 35 minutes

The stimulus for today’s hero workout is “Grind.” Athletes should aim to keep a moderate pace all the way through until the final leg of the last mile run. This workout will be a great mental test for your athletes that will have them fighting until the very end.