Friday, 09 September 2022

We must NEVER forget!

Join us tomorrow, September 10th for a FREE class! Everyone welcome!


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 Saturday, 11 September 2021

*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. megancyork says

    39:24 Rx-ish

    Run first and row last is the way to go.

  2. Michelle Milstead says

    63# Thrusters, blue/red banded plu’s, 78# cleans, 24″ box HSPU, 35# KB, 78#DL, 78# push press, bike instead of run
    Slower by 3:00 than last time but moved heavier weights.

  3. 27:26 Rx
    (24 second PR!)
    All UB except fast singles on cleans
    That row is hard! ❤️

  4. Henry Smith says


    Run was slow… nearly 15 min. Calve and shin were tight. Row was 8:30ish. Should be able to shave time off of each of these next time.

  5. 30:24 modified
    -Biked 6003m for the run due to knee was tight.
    -Box jumps rx
    -125# FSQ instead of thrusters due to right shoulder injury
    -C2B plu rx
    -155# power cleans (175 hurt shoulder too much)
    -45# SP instead of HSPU
    -KB swings rx
    -GHD su instead of T2B
    -DL rx
    -45# SP instead of push jerks
    -biked 4800m for row (tried to row hurt shoulder every pull)
    These shoulder and knee issues are driving me insane!!!

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