Griff
Forward & Backward Running for Time
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The workout (Rx)
For time
- 800 m run
- 400 m run backwards
- 800 m run
- 400 m run backwards
Log your Griff time
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All-time leaderboard
Every score from FitClash challenges linked to Griff.
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Scaling Griff
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
For time: 800 m run 200 m run backwards 800 m run 200 m run backwards
Beginner
For time: 400 m run or walk 200 m walk backwards 400 m run or walk 200 m walk backwards
Griff times by level
| Level | Typical time |
|---|---|
| Beginner | Over 18:00 |
| Intermediate | 14:00–18:00 |
| Advanced | 11:00–14:00 |
| Elite | Under 11:00 |
Approximate Rx times from community results. Running surface and route make a big difference here.
About Griff
Griff honors U.S. Air Force Staff Sergeant Travis L. Griffin, 28, who was killed on April 3, 2008, when an improvised explosive device struck his vehicle in the Rashid district of Baghdad, Iraq.
It's a 2.4 km running workout, with a third of the distance run backwards. Backward running works the quads and calves differently and takes a surprising amount of coordination, so even strong runners find it humbling.
Tips for Griff
- Run backwards on a flat, clear surface such as a track. Check your route before you start.
- Take short, quick steps going backwards, landing on the balls of your feet.
- The forward 800s feel easy in comparison. Hold back on the first one so your legs are ready for the second backward leg.
Griff questions
What is the Griff workout?
Griff is an 800 m run, 400 m run backwards, 800 m run and 400 m run backwards, for time. It's 2.4 km in total, with 800 m of it backwards.
Who is Griff named after?
U.S. Air Force Staff Sergeant Travis L. Griffin, 28, who was killed by an improvised explosive device in Baghdad, Iraq, on April 3, 2008.
What is a good Griff time?
Under 14 minutes is a strong time and under about 11 minutes is elite. Most people new to it take 18 minutes or more.
How do I scale Griff?
Shorten the backward legs to 200 m, or walk them. A beginner version halves every distance and allows walking.
Who's fastest at Griff?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.