CrossFit HQ has never released an official HERO workout for 9/11 because according to their records no one that died was part of the CrossFit community.
9/11 Tribute Workout
Run 2 miles with as much weight as you wish to carry.
11 Box Jumps 36/30
11 Thrusters 125/85
11 Muscle up
11 Power Cleans 175/120
11 Handstand Push-ups
11 Kettlebell Swings 70/53
11 Toes to Bar
11 Deadlifts 170/120
11 Push Jerk 110/75
*use only one bar and change your own weight.
Each part of this workout represents something from the tragic events that took place on September 11, 2001.
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 firefighting gear and ran the two miles from Brooklyn to ground zero where he died in the rescue effort. His gear probably weighed between 50-75 pounds, maybe more. You can carry your weight anyway you choose.
Bring a backpack and fill it with weight or use one of our weighted vests.
The 11 reps of 9 exercises represents the date (9/11)
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