{"id":705,"date":"2025-09-08T10:34:46","date_gmt":"2025-09-08T15:34:46","guid":{"rendered":"http:\/\/firerescuefitness.com\/the-ultimate-fire-athlete-9-11-tribute-challenge-workout\/"},"modified":"2025-09-10T15:05:08","modified_gmt":"2025-09-10T20:05:08","slug":"the-ultimate-fire-athlete-9-11-tribute-challenge-workout","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2025\/09\/the-ultimate-fire-athlete-9-11-tribute-challenge-workout\/","title":{"rendered":"The Ultimate Firefighter 9-11 Tribute Challenge Workout"},"content":{"rendered":"\n\n\t

Every year around September 11th I like to take a moment and reflect on the significance of the day and honor those that sacrificed (and continue to sacrifice to this day). \u00a0I encourage you to do this workout, share your results, and challenge others to do the same, at least once a year (on September 11th). \u00a0 \u00a0This “tribute” workout is challenging but holds great significance on September 11th. \u00a0You will climb 110 flights of stairs and perform 343 reps of various strength exercises. \u00a0 Before you begin this workout, like every workout, perform an active warm-up (click here for a video overview of the warm-up<\/a>).<\/p>\n

\"\"<\/p>\n

Active warm-up (perform for 30 seconds or 10 reps of each exercise for 2 circuits with no rest between exercises)<\/p>\n

    \n
  1. Standing Chops<\/li>\n
  2. Standing Knee Hugs<\/li>\n
  3. Spidermans<\/li>\n
  4. Knees side to side<\/li>\n
  5. Cross-overs (X-overs)<\/li>\n<\/ol>\n(Repeat for a total of 2 circuits)\nNow that your body is properly “primed,” it’s on to the workout.\u00a0 \u00a0All you need for this workout are some steps (or a step-mill) and a way to do pull-ups or body rows. \u00a0You should time the workout from the first step to the last so you can track your fitness progress from year to year.\nRest when you feel you need to (try to keep it to a minimum), \u00a0go from exercise to exercise at your own pace. \u00a0Have fun and remember the significance.\n

    Start the timer…..then:<\/p>\n1. \u00a0Run stairs (or step mill) as fast as possible for 396 steps or 22 flights.\u00a0 You can also run, bike, or engage in another type of cardio exercise for 2-3 minutes.\n2. \u00a0Perform 100 push-ups (rest as little as possible)\n3. \u00a0Run stairs (or step mill) as fast as possible for 396 steps or 22 flights\n4. \u00a0Perform 100 prisoner squats (rest as little as possible)\n5. \u00a0Run stairs (or step mill) as fast as possible for 396 steps or 22 flights\n6. \u00a0Perform 100 lunges (50 each leg)\n

    7. \u00a0Run stairs (or step mill) as fast as possible for 396 steps or 22 flights<\/p>\n8. \u00a0Perform 43 pull-ups or body rows (rest as little as possible)\n9. \u00a0Run stairs (or step mill) as fast as possible for 396 steps or 22 flights\n\"fun\n

    Record your time (to measure from year to year)….then pass out (just kidding)<\/i><\/b><\/p>\n

    Variations: You can vary the workout based on your available equipment – run bleachers or do step-ups, if you don’t have a stepmill, or substitute some of the strength exercises.\u00a0 You may also want to cut the reps in half and perform half of or a variation of the steps. I encourage you to make the workout significant to yourself, your crew, and your department. \u00a0This is a wonderful way to honor and remember those who made the ultimate sacrifice on this day.<\/p>\n

    Please take a moment to understand the significance of the workout and to make a pledge (as a firefighter or as a person) to strive to improve your level of fitness (or at least maintain) from year to year.<\/i><\/b><\/p>\nGive this challenge a try. \u00a0Please comment your times and variations and SHARE with your friends and crew members. NEVER FORGET.\nStay Safe and Healthy,
    \nAaron Zamzow (ZAM)
    \n    www.firerescuefitness.com<\/a>\n

    Did you look at the above workout and think…”no way?” \u00a0If you followed the\u00a0Ultimate Fire Athlete Workout Program, <\/a>you know you could do it. \u00a0Get in the shape of your life and fit for duty today (Click Here to get started).<\/a><\/i><\/p>\n\n","protected":false},"excerpt":{"rendered":"

    Every year on September 11th, a significant workout tribute is encouraged to honor those who sacrificed their <\/p>\n","protected":false},"author":3,"featured_media":4818,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[121,269,55,80,270],"tags":[584,273,165,212],"class_list":["post-705","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-for-firefighter","category-911-tribute","category-fire-athletes-workouts","category-fire-rescue-workouts","category-september-11-workout","tag-9-11-honor","tag-firefighter-exercise","tag-firefighter-fitness","tag-workout-for-firefighters"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-bn","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2014\/09\/ultimate-2Btribute-2Bworkout-2B9-11.jpg?fit=978%2C1024&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/705","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=705"}],"version-history":[{"count":4,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/705\/revisions"}],"predecessor-version":[{"id":22883,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/705\/revisions\/22883"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/4818"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=705"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=705"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=705"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}