Monday, 11 September 2023

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, 09 September 2022

*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. Christie Spears says

    Was able to power through the whole workout after being out for a couple months super proud of myself for pushing through!!

  2. Brian: 33:19 Rx

    Sarah: 28:48 Rx
    This is 1:22 slower than my PR. I was struggling holding row at 2:25. Run was 10:25.
    All UB except PC was 3-3-2-1-1-1. Fast singles probably ultimately faster.
    In 2024 try rowing first and keeping it at 2:10-2:15 pace.

  3. 51:54
    Thruster 36#, clean 46#, DL 64# , jerk 35#
    Definitely left sweat angels!! Thanks Vernice and John for the encouragement!!

  4. Michelle Milstead says

    Heavily modified
    14″ box step ups
    10# KB thrusters to 20″ box
    Ring rows
    10# DB curls
    1 leg push ups
    10# KB swings
    1/2 tacos
    10# KB lift
    10# DB strict press
    Felt good!
    Biked for 10 minutes and ski for 8 minutes

  5. Henry Smith says

    37:19 rx

    I tried rowing first. Next time run first. Wasn’t a bad plan but I need the accountability on the run.

    The middle part is harder than I expect regardless. The box jumps to thruster to c2b get my heart pumped. Next time go unbroken on thrusters. Resting there was not helpful.

  6. Amber Burkhart says

    41:02 Rx – thanks Sarah and Jimmy for helping me with HSPUs to do this Rx

    Didn’t get to warm-up, so calves were super tight during and after the run. Really didn’t loosen up until the C2B
    HSPUs took me about 4:30 so definitely an opportunity to get better at these.
    Will work to get more exercises unbroken next time – Did thrusters, T2B, Deadlifts, and Push Jerks unbroken.
    Run was ~14ish, Row 9:39 (could have been faster)

  7. 32:56 Rx
    Purposefully did not try for PR. I pushed hard not saying I went slow by any means, I was exhausted at the end. However, I broke up most movements to force myself to not try for a PR which Coach Sarah and I believe my overall is not ready for just yet….but I am getting closer! 🙂

    Solid work on all those who performed the WOD! Many felt like quitting, but all finished, or went to their cap to leave. Ape strong!!

    And, WELCOME BACK GENE!!!!!!!!

  8. This was the longest run I have done in a long time. The thing that helped me keep moving the whole time was remembering the sacrifices from September 11. Thanks Coach Jimmy and Coach Sarah for putting this together as a remembrance. My total time was 47:10.

  9. Kile Young says

    41:07 Rx
    Don’t chew gum
    Full sets on all but Thrusters (6/5), Power Cleans (Singles). Need to continue to build leg strength and improve technique on power cleans to where I’m not using my lower back and fatiguing out. Running has improved but row pace was too slow, need to be closer to or under to 2 min/500m.

  10. Total time 44:57
    Did row first
    Thruster. 45
    Clean 61
    Deadlift 70
    Jerk 35
    Run was much better than I expected.

  11. 34:28
    Run: 10:34 felt good
    Thrusters 83#
    C2B did 3 reps UB – very proud of this
    Power cleans 103#
    HSPU: used 24” box- broken up 5/6 proud of this
    KB Swing 53#
    T2B still need a lot of work on these
    Deadlift 113#
    Push jerk 73#
    Row: i sucked Here.. need to remain focus. I got Bored

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