USCG Aviation Workout to Remember
On 28 February 2023, more men and women than ever before will gather at gyms, parks, air stations, and on vessels at sea to pay tribute to fallen heroes as part of this year's tribute. Formerly known as ‘The 6535 Memorial Workout’ the event was created to honor the four aviation crew members of CG-6535, who were lost in a 2012 crash in Mobile, Alabama. Today the annual event honors all of the lives lost in Coast Guard Aviation.
The Workout to Remember is an event to honor those Coast Guard aviators who have made the ultimate sacrifice and support those that they have left behind. Since 2012, the Workout to Remember has raised more than $22,000 for the Coast Guard Foundation’s Fallen Heroes Scholarship Fund.
Over the last decade, the Workout to Remember has become more than just a fitness event. It has evolved into a tradition that challenges us, humbles us, and allows us to dedicate a bit of pain and sweat to honor, respect, and remember those who gave everything they had. It is a staple of the Coast Guard aviation and fitness communities.
We invite you to join the countless patriots who support our cause by completing the #cgwodtoremember on or around 28 February 2023. We also encourage you to help raise funds by collecting donations, or by purchasing one of our 2023 commemorative t-shirts or sweatshirts. As always, all proceeds from sales will go to the Coast Guard Foundation, helping those that our fallen heroes left behind.
2023 Design: The Coast Guard Aviation Workout to Remember is proud to once again partner with Puddle Pirate to bring you yet another high quality commemorative t-shirt and hoodie, worthy of representing such an important cause. Coveted for their amazing designs and buttery smooth comfort – order yours today, and earn them on February 28th!
Please note: Unlike previous years, no pre-order is required! Shirt orders will print on demand, so order yours today to make sure they arrive well ahead of the 2023 workout.
We’re also excited to continue our partnership with Humble Beginnings Coffee Company. In tribute to the 15th anniversary of the loss of the Barbers Point crew of CG6505, they have created a special Kona Blend, and have graciously agreed to donate proceeds from its sales to support the Workout to Remember. Visit their website today and show some support – Drink coffee. Save lives. Stay humble.
As always, 100% of the proceeds will go to the Coast Guard Foundation’s Fallen Heroes Scholarship Fund.
For news and updates, please follow the USCG Aviation Workout to Remember on Facebook and Instagram.
Wish to just donate to the 2023 Workout to Remember and not receive a t-shirt? Click here!
The Workout
4 Rounds:
400m Run, 65 Air Squats, 35 Burpee Pull-ups
Two divisions:
1. Individual: All movements and reps are completed by a single individual.
2. Team (2-4 members): All members complete the run portions together. During other movements, reps may be divided as necessary, but one member must be working at all times. All reps of a single movement must be completed prior to the team beginning the next movement.
Movement standards and Scaling:
65 Air Squats: Full squats performed to below parallel position (hip crease below knee).
35 Burpees to Pull-ups: A complete burpee (chest and thighs touching ground to standing position) followed by one pull-up with chin above bar level.
Scaling may be performed by using a step-up box for "jumping" pull-ups, or by the use of band assisted pull-ups or ring-rows. If such scaling is used, complete the burpees and pull-ups separately. If participants are unable to complete a pull-up, complete a full burpee, jump and touch the pull-up bar.
400 Meter Run: leaving the workout area, run to the designated mark and return.
Time Limits: We recommend a 60 minute time cap for completion of the WOD for both divisions.
USCG Aviation Workout to Remember Frequently Asked Questions:
Wait, I thought this was the 6535 Memorial Workout - why the name change? In light of the workout's growing support, and in order to honor all of those who have given their lives on Coast Guard missions and training, the name of the workout was changed to honor the crew of the CG6535 as well as the heroes that had gone before them. We thought it was what they would have asked us to do.
How is a workout a memorial? People remember in many different ways. In groups or alone. Quietly or out loud. This event is a unique opportunity to honor those who have gone before us through sweat and effort. In the comparatively minuscule suffering we endure through this workout, we reflect on the suffering and sacrifice of those who made the ultimate sacrifice for us.
Sounds cool, how to I set up an event near me? The whole idea of this program is to empower individuals to gather together in small or large groups wherever they are; at home or at work, ashore or at sea, and remember our fallen heroes. Just send an email, text, tweet or actually talk in person with some friends from your office/gym/unit and pick a place to throw down. Other than the t-shirt fundraiser, we are totally decentralized, and counting on YOU to help the event spread and be a success.
There's a t-shirt fundraiser? Yes, we are excited to continue to partner with Puddle Pirate for this year’s fundraiser t-shirt. This year we will run two bulk pre-orders in order to minimize waste, and maximize our donation to the Fallen Heroes Scholarship Fund. Check our Facebook page, Instagram feed, or the Puddle Pirate website for details. They run a little small, so size up!
Who gets the money from this? All proceeds (100%) will go to the Coast Guard Foundation's Fallen Heroes Scholarship Fund.
I'm organizing an event and want to sell shirts that day, can I? Absolutely. Shirts are available in limited quantities from the Puddle Pirate website. You can link folks to the website or gather sizes and place a bulk order for your event participants en masse.
It says the event is on 28 February, what if I'm not free that day? We ask that events be setup on or around the 28th of February in honor of the crew of the CG6535, but know that schedules don't always permit. We encourage teams to plan workouts anywhere within a week of that date, if able.
I love the cause, but hate burpees and don't need a t-shirt. How do I participate? Nobody likes burpees, but you should do some. Even if you don't, you can donate directly to the Coast Guard Foundation here: coastguardfoundation.org/workout2023 And thanks!
We're doing an event in my area (or we just did one), how do I share with the rest of groups that are participating? We hope to grow beyond our capacity to track events around our nation and the globe. In order to get an idea of where folks are taking time to remember, we ask that you share your photos, videos and comments through your chosen form of social media using the hashtag #CGWODTOREMEMBER. It will make us all easy to find and share.
I'm so in for this workout! What's the record? I'm going to beat it! Even if we kept track, we wouldn't publish it. The goal here is to complete the workout and push yourself WITHIN YOUR OWN LIMITS. More than ever, we encourage athletes to take their focus off of themselves and put it on those they are remembering. Don't be fooled, this workout is tough and should NOT be attempted as Rx'd by anyone who has not been participating in these types of high intensity exercise programs before.
So if I'm not a life-long CrossFitter like those guys on ESPN, can I not participate? You can absolutely participate. One of the great parts of this workout is that by scaling the movements, anyone can take part - from a world class athlete to someone who hasn't done a pull-up in years. Check out the workout description above for some scaling options, or send us your questions via our Facebook page to help tailor the workout to your participants' fitness levels.
I thought there were two different workouts? In 2021, we encouraged individuals to complete a tribute workout in honor of LTJG Morgan Garrett. While the 6535 workout is the traditional workout led by our team, we believe in honoring our fallen friends in whatever manner they feel is best. The 2021 “Fly High” Workout is below.
“Fly High”
Designed by Morgan’s friends from the USCGA Track and Field Team and Objee CrossFit, “Fly High” pays specific tribute to LTJG Garrett.
40 minute AMRAP (As Rounds/Reps as Possible):
600m run
2 rounds:
- 10 Burpees
- 23 V-ups
- 20 Hand Release Push-Ups
- 20 Jump Squats
Are there more workouts? Yes. As we mentioned above, in 2022, we’ll have an additional hero workout challenge throughout the month of February, with a bonus commemorative shirt for those that participate, or simply want to show additional support for the cause.
Honor. Respect. Remember.
