On September 11, 2001, thousands of first responders moved toward danger with no guarantee they would return. This tribute workout is designed to honor their heroic endurance and sacrifice. Every step, carry, and drag represents the weight they bore, physically and mentally. Approach this workout with the same commitment they showed: keep moving, adjust when needed, and finish what you start.
When you’re done, take a moment to think about the point in the workout where you wanted to slow down or stop. What helped you push through? How can you carry that same determination into your everyday?
WORKOUT NOTES & MODIFICATIONS
Gear Needed
- Ruck (weight right for your fitness level)
- Sandbag (Life: 20–30 lbs / Forward/Endure: 40–50 lbs / Advanced/Compete: 60–80 lbs) or kettlebell (Life: 15–25 lbs / Forward/Endure: 25–53 lbs / Advanced: 53–70 lbs)
- Timer
- Access to stairs, hill, or treadmill incline (optional but ideal)
Format: 2-3 Rounds (Life & Forward may do 2)
Notes: 1 meter = 1 large pace step. If you’re counting paces instead of distance:
- 50m drag ≈ ~50 paces
- 75m drag ≈ ~75 paces
- 100m drag ≈ ~100 paces
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REMINDER:
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THE WORKOUT:
2-3 x ROUNDS
| Movement | Life | Forward / Endure | Advanced |
|---|---|---|---|
| Weighted Stair Climb | 500 steps OR 0.25–0.3 mi incline, ruck only (carry optional) | 750 steps OR 0.5 mi incline, ruck + sandbag/KB front rack | 911 steps OR 0.75 mi incline, ruck + sandbag front rack |
| No stairs? Step-ups | 500 reps | 750 reps | 911 reps |
| Front Carry | 50m, ruck + sandbag/KB bear-hug/Zercher | 75m | 100m |
| Backward Drag | 50m (ruck) | 75m (ruck or sandbag) | 100m (ruck or sandbag) |
| Ground to Overhead | 6 reps (ruck) | 9 reps (ruck or sandbag) | 12 reps (ruck or sandbag) |
| Burpee Over Ruck | 7 reps (step over if needed) | 9 reps | 11 reps (lateral jump) |
| Optional Finisher | 1 mi ruck, brisk pace | 1.5 - 2 mi brisk pace | 2.3 mi brisk pace |
| Est. Time | 35 - 45 min | 45 - 60 min | 60 - 75 min |
