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200911 RoadieFit 9/11 Memorial Workout 2020

On September 11, 2001, our country was attacked by terrorists. At 8:46 AM a hijacked airliner crashed into the World Trade Center in New York City. I remember where I was as I’m sure a lot of us do.

On that morning, in the midst of the terror, first responders ran directly toward and into the crumbling towers To save as many lives as they could. Many of those first responders would not return, laying down their lives to save others.

Today we will honor those brave men and women by strapping on some weight and climbing to the top of the World Trade Center.

Warmup

100m Run

10 Fire Hydrants

10 Leg Swings forward each leg

10 Leg Swings side to side each leg

10 Inch Worms

5 Worlds Greatest Stretch per side

100m run

Garage(RX)

For Time

776 Step Ups 20" Box

Wear a vest or backpack. 20-45#

Description

At 3…2…1…Go! You will perform 776 Step Ups and way you want. You can alternate back and forth or you can do sets. Whatever you want to do. Because America that’s why!


Your score is the time it takes to complete all 776 Step Ups.

Weight

The weight for this workout should be something that you are very comfortable with. This is a lot of volume so you need to be careful about technique and form breaking down after a while. Don’t be afraid to shed your weight at some point so you can keep going. 45lbs is what full Firefighter gear weighs so that’s RX. But most of us will be scaling down to a 20lb weight vest or a small sandbank or backpack.

Stimulus

This one will be tough. Both mentally and physically. Be sure to hydrate and get some sort of accounting device or system. Slow and steady will win the race here. If you are going to wear a weight vest or a backpack be sure to warm up at a low weight and work your way up. Let’s get it!!

Scales and Mods

The first scale here would be doing this with light or no weight.

Another would be cutting the reps.

75%= 582 reps

50%= 388 reps

25%= 194 reps


Any work done is a win for this. We don't care how many reps you do as long you push it hard. If you “pushing hard” means you make to 100 reps, then that’s exactly what we're looking for.


Maximum effort.

And then a little more.

This is a true hero workout. Its gonna be long and nasty and you’re going to want to quit. Don’t listen to those voices of doubt. Instead, remember why we do these hero workouts. Think about our brothers and sisters who died that day, their families, and all the responders who rushed in. Let their sacrifice fuel you.


You can do 10 more reps.


And you can do 10 more after that.


This how we show our love and gratitude.


We work, in their honor.


Let's Get It!!!










347-762-3437

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