Wednesday, 11 September 2019

We must NEVER forget!


MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*


For time

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.


  1. megancyork says

    47:15 mod plu, hspu, did lighter push jerks by accident

  2. 35:49Rx – row first

  3. 27:01 Rx row/run
    1:27 PR!
    Had to do this one solo, yuke! But I got it done. Will plan to do with others next time!

  4. 43:04 rx

  5. 29:35 Rx (2 sec PR)
    Honored to be able to do this WOD on this day.

  6. 39:42 row/run Rx!!! SO FREAKING HAPPY!!
    2:35 PR!!
    My back started hurting on the run so went slower than usual and walked a little as well but still very pleased with my performance compared to less than 2 months ago

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