(No Measure)

1 Mile Run


Metcon (Time)

115 Squats

23 Strict pull ups

115 Squats

37 Push Press 115/75

113 Squats

1 Bodyweight or higher Deadlift

Cool Down

(No Measure)

1 Mile Run


2 Miles of Running – Stephen Siller was a New York firefighter just getting off duty when the first plane hit the Twin Towers. Unable to drive into Manhattan, he put on all of his firefighter gear and ran the two miles from Brooklyn to ground zero where he died in the rescue effort.

343 – NYFD firefighters killed

23 – NYPD officers killed

37 – NYPA officers killed

1 – NYPA Canine killed