Nothing makes you sore the next day like step-ups. Now imagine doing them weighted, 1,000 times in a row. That’s what Rich Froning and his gym pals challenged themselves to after Dave Castro posted a touching tribute to a friend he lost. Froning, always a team player, jumped right in to be a part of it.

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It’s about so much more than the serious burn you’re going to feel. It’s about what the WOD represents. Will you give this a shot, in honor of a fallen hero?

Main image: Rich Froning/Instagram