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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 Monday, 11 September 2023
*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
29:01 Rx
13 seconds slower than last year and 1:35 slower than PR
I rowed first. Bad choice. Always run first! Grip was smoked. Had to break TTB in 6/5 because of grip. Fast singles on PC was the way to go. Everything else UB.
Next year run first! Keep row at or faster than a 2:15 pace.
29:08 Rx
3:48 faster than last year, but 2:29 slower than PR. Getting closer to younger self!
Ran first at 10:00, felt good. Next year push the run pace just a tiny bit faster. Did everything UB except TTB and PC. PC was fast’ish singles. I rested too much between exercises…rest less! Rowed at a 2:12-2:15 pace. Row at 2:00
39:03
Got 5 HSPU, had to do the other 6 on box. Ugh!!!
28:34
40:33 only scaled HSPU
45:21 mod better than I thought I would do.
38:16 RX
Really thought about the hero’s and ones who lost their life when I wanted to slow down on the row. This was a great/tough workout!