24 Hours of Honor - Benefitting Health4Heroes

Grab a partner and get ready to be part of an unforgettable 24hr event dedicated to 9/11 and supporting Health 4 Heroes!
About this Event

Starting at 12pm on 9/11, partnered athletes will perform a "Hero WOD" every hour for 24 straight hours. Partners will pick and choose the workouts they would like to complete throughout the event by donating an amount of your choosing when selecting the time(s) you will be completing a Hero WOD. There are 10 spots per timeslot (5 pairs) per workout.

SEE WORKOUTS AND CORRESPONDING TIMES BELOW UNDER "AGENDA"

There is no expectation that participants complete every WOD. This event is, first and foremost, a fundraiser, with the endurance challenge serving as a secondary goal. Our primary objective is to bring the community together, maximize participation, and raise as much support as possible for Health4Heroes.

While we encourage athletes to take on as many workouts as they feel comfortable and capable of completing, the true purpose of this event goes far beyond finishing all 24 HERO WODs. It's about honoring the meaning behind the workouts, supporting an important cause, and coming together for something bigger than the physical challenge itself.

Athletes should arrive ready to participate in a variety of Hero WOD movements and activities, therefore, we recommend bringing running shoes, weightlifting belt, weighted vest (if you have one), wrist wraps, a change of clothes, extra socks, and any other gear that will help you stay comfortable and perform throughout a full day of training and community support. Be sure to bring food and hydration as well!

Agenda

🕑: 12:00 PM - 01:00 PM
MOIRA

Info: For Time
911m Run
Then 13 rounds:
10 Hang Power Cleans (95/65)
4 Shoulder-to-Overhead (95/65)
6 Front Squats (95/65)
7 Chest-to-Bar Pull-Ups
Cash-out: 13-calorie Bike

🕑: 01:00 PM - 02:00 PM
JENNIFER

Info: 26-Minute AMRAP
10 Pull-Ups
15 Kettlebell Swings (35/55)
20 Box Jumps (24/20)

🕑: 02:00 PM - 03:00 PM
GLENN WILKINSON

Info: 4 Rounds for Time
10 Tuck Jumps
100m Sprint
10 Power Cleans (135/95)
100m Sprint

🕑: 03:00 PM - 04:00 PM
DALLAS 5

Info: Five 5-Minute AMRAPs
0:00–5:00 — Burpees
Rest 1 minute
6:00–11:00 — 7 Deadlifts (155/105) + 7 Box Jumps (24/20)
Rest 1 minute
12:00–17:00 — DB Turkish Get-Ups (40/30)
Rest 1 minute
18:00–23:00 — 7 Snatches (75/55) + 7 Push-Ups
Rest 1 minute
24:00–29:00 — Row for calories
29 minutes total.

🕑: 04:00 PM - 05:00 PM
WILLIAM MAHONEY

Info: 3 Rounds for Time
5 Thrusters (155/105)
10 Burpees
15 Box Jumps (24/20")
20 KB Swings (55/35)

🕑: 05:00 PM - 06:00 PM
TARENTINO

Info: For Time With a Partner
2,000m Row
50 Clean & Jerks (155/105)
2,000m Row
100 Burpees
2,000m Row
150 Wall Balls (20/14)
Partners split the work as needed.
45-minute cap.

🕑: 06:00 PM - 07:00 PM
ANDREW JORDAN

Info: 10-Minute AMRAP
3 Power Cleans (135/95)
3 Power Snatches (135/95)
3 Overhead Squats (135/95)
50m Bear Crawl

🕑: 07:00 PM - 08:00 PM
CAPOOT

Info: For Time
100 Push-Ups
800m Run
75 Push-Ups
1,200m Run
50 Push-Ups
1,600m Run
25 Push-Ups
2,000m Run

🕑: 08:00 PM - 09:00 PM
RONALD BUCCA

Info: For Time
21 Pull-Ups
21 Thrusters (95/65)
15 Snatches (95/65)
15 Pull-Ups
15 Thrusters
10 Snatches
9 Pull-Ups
9 Thrusters
5 Snatches

🕑: 09:00 PM - 10:00 PM
HEY BUDDY

Info: For Time
Buy-in: 250m Run
5 rounds:
10 Lunges
10 Air Squats
10 Sit-Ups
8 Burpees
Cash-out: 250m Run

🕑: 10:00 PM - 11:00 PM
ARNIE

Info: For Time
21 Turkish Get-Ups right
50 KB Swings
21 Overhead Squats left
50 KB Swings
21 Overhead Squats right
50 KB Swings
21 Turkish Get-Ups left
Rx: 70/53 lb

🕑: 11:00 PM - 12:00 AM
THE 1-54

Info: 3 Rounds for Time
54 Push-Ups
54-calorie Bike
54 Wall Balls (20/14)
Then:
24 Burpees

🕑: 12:00 AM - 01:00 AM
343 TRIBUTE

Info: 20-Minute AMRAP
3 Muscle-Ups
4 Power Cleans (225/135)
3 Front Squats (225/135)

🕑: 01:00 AM - 02:00 AM
RD64

Info: 4 Rounds for Time
64 Double-Unders
16 Deadlifts (95/65)
16 Push Press (95/65)
16 Bent-Over Rows (95/65)
16 Burpees

🕑: 02:00 AM - 03:00 AM
STEPHEN BELSON

Info: For Time
20 Box Jumps (30/24")
5 Squat Cleans (155/105)
30 Box Jumps
5 Squat Cleans
40 Box Jumps (20")
5 Squat Cleans

🕑: 03:00 AM - 04:00 AM
GERRY

Info: 20-Minute AMRAP
18 Wall Balls (20/14)
18 American KB Swings (55/35)
7 Power Cleans (135/95)
12 Burpees

🕑: 04:00 AM - 05:00 AM
CHRISTIAN REGENHARD

Info: For Time
10 Strict Press (115/85)
15 Overhead Squats (115/85)
20 Push Press (115/85)
25 Front Squats (115/85)
30 Push Jerks (115/85)
35 Back Squats (115/85)

🕑: 05:00 AM - 06:00 AM
SGT. MICHAEL SMITH

Info: For Time
1,960m Row
Then 10 rounds:
8 Wall Balls (20/14)
27 Double-Unders
7 Push-Ups
7 Pull-Ups
Then:
2,016m Run

🕑: 06:00 AM - 07:00 AM
JOHN CRISCI

Info: For Time
25 Box Jumps (24/20)
25 Pull-Ups
25 KB Swings (35/55)
25 Air Squats
25 Sit-Ups
25 Deadlifts (135/95)
25 Wall Balls (20/14)
25 Burpees
25 Power Cleans (135/95)

🕑: 07:00 AM - 08:00 AM
RYAN

Info: 5 Rounds for Time
7 Muscle-Ups
21 Target Burpees

Rx: Muscle-Ups
Intermediate: C2B Pull-Ups
Scaled: Ring Rowsx2

🕑: 08:00 AM - 09:00 AM
TSAKOS

Info: 27-Minute AMRAP
Buy-in:
1-mile Run
Remaining time:
7 Deadlifts (135/105)
5 Lateral Bar Burpees
6 Wall Balls (20/14)
3 Box Jumps (30/24)

🕑: 09:00 AM - 10:00 AM
HOTSHOTS 19

Info: 6 Rounds for Time
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
400m Run

🕑: 10:00 AM - 11:00 AM
THOMAS W. KELLY

Info: 15-12-9 for Time
Thrusters (155/105)
Weighted Strict Pull-Ups (45/25)

🕑: 11:00 AM - 12:00 PM
343 PARK TRIBUTE

Info: For Time: Teams of 2-4
Buy-In
911-meter run together
Then complete 343 total reps:
100 Alternating Dumbbell Snatches
100 Dumbbell Front-Rack Walking Lunges
100 Push-Ups
43 Burpees
Cash-Out
911-meter run together