September 11, 2012, will mark the 11th anniversary of the devastating 9/11 attacks in New York, America. And to honor the lives of those lost in the terror attack, many CrossFitters will be taking part in the 9/11 Memorial Day Workout.
There are a few different versions of the 9/11 Memorial Day Workout, but the standard one consists of:
- Row 2001 meters
Then 11 reps of the following:
- Box Jumps (36″/24″)
- Thrusters (#125/85)
- Burpee Chest to Bar Pull-ups
- Power Cleans (#175/120)
- Handstand Push-ups
- Kettlebell Swings (#70/53)
- Toes to Bar
- Deadlifts (#170/120)
- Push Jerk (#110/75)
- Row (or Run) 2001 meters
The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.
The 9/11 Memorial Day Workout was created last year to honor the 10th anniversary of the attack and to raise funds for the Disposable Heroes Project.
Let’s hope this year is even more successful.
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