Saturday, 11 September 2021

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

Compare to Friday, 11 September 2020

*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.

Post results and experiences to comments


  1. 44:30 mod
    3.8 miles bike
    63# thruster/push jerks
    93# cleans/DL
    35# KB
    Knee raises and pike HSPU
    So grateful for my body to be able to pay tribute to all those heroes that made the ultimate sacrifice it wasn’t easy but I got it done

  2. 26:39 Rx
    22 sec PR!
    Bum knee and longer transition distances, I will take the PR!!

    That row at the end is rough!! Went unbroken on all exercises except the cleans, which I plan on doing 1, drop, 1, repeat.

    Strong work to everyone that came out and performed the WOD!!

  3. 29:15 Rx

    Strong work Apes!

    Never forget. ❤️

  4. Michelle Milstead says

    32:52 Modified

    24″box, 58# Thrusters, green band pull ups, 73# Cleans, box HSPU, 30# KB, 73#DL, 58# Push press. My T2B were much faster so I was happy with that.

    That row was the toughest part!, but Sarah yelled, “This is a hero WOD for a reason!” and that was all I needed to push hard until the end. All I could picture was the fireman running up all those flights of stairs with their heavy gear. They didn’t have a choice to stop.

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