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“Car 294”


Fern Creek CrossFit Hero WOD

2.1K 59
  • AMRAP (with a Partner) in 25 minutes
  • 18 calorie Air Bike
  • 12 Reverse Alternating Lunges
  • 24 Jumping Air Squats
  • 32 Wall Ball Sit-Ups (20/14 lb)
  • 31 Synchronized Burpees
  • *Perform 7 Push-Ups every 5 minutes

Perform the work in the order written. Break up the work between partners as needed. One partner works at a time. Every 5 minutes, stop to perform 7 push-ups, then continue where you left off.

As originally written, the Push-Ups are to be performed every 294 seconds (4 minutes and 54 seconds). To make the workout more accessible we changed it to 5 minutes, but if you have a timer that will alert you every 294 seconds, use it.

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namesake photo
Background: This hero workout is dedicated to Detective Deidre Irene Mengedoht, of the Louisville Metro Police Department, who was killed when her patrol car was struck by an impaired driver while conducting a traffic stop on I-64 on December 24, 2018.

This workout was designed by Coach Meg McNamara of Fern Creek CrossFit @ferncreekcrossfit (Louisville, Kentucky, USA).

According to Lindsey of Fern Creek CrossFit, Meg created "Car 294" after a number of Fern Creek's members were deeply affected by this tragedy. This is their way of honoring Det. Mengehodt and paying tribute to her memory.

As Lindsey writes:
"The rep scheme of the workout symbolizes
Car 294 - her police car number.
18 - The year of death was 2018.
24 - The day killed, December 24th.
12 - The month killed, December (12).
32 - Detective Deidre's age, 32 years old.
31 - Laid to rest on Dec. 31st.
*We pause every 294 seconds (her police car number) to do 7 push ups (years of service)"
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