October 20th marks 7 years since we lost our brother, Ofc. Antwan Toney #1808. To honor him and come together as a police family and community to celebrate his life, we will again hold a memorial Hero WOD (workout) Saturday, October 25th at 10:00am. (we will brief the workout at 1015am and start at 1030am. The workout is a variant of the classic CrossFit Murph WOD and is as follows:
1808 Challenge
30 Burpees
1808m Run
10 rounds: (*30 Burpees after 5th round)
10 Pullups
20 Pushups
18 Squats
1808m Run
30 Burpees
*30 Burpees signifies Ofc. Toney’s age;
*3 rounds of Burpees signifies his number of years of service;
*1808m Run signifies Ofc. Toney’s badge number;
10-20-18 rep scheme signifies Ofc. Toney’s end of watch.
*Wear plate carrier or weight vest (20/14) throughout WOD.
This WOD can scaled in several ways, to include:
- splitting up the Burpees, reps and/or 10 rounds with a partner (i.e. you go, I go format).
- opting not to wear a weight vest / plate carrier
- using workout bands for the pullups, doing ring rows, and/or doing knee pushups
