555 Fitness Hero WOD
- 4 Rounds for Time
- 15 Dumbbell Thrusters (2x40/20 lb)
- 50 meter Dumbbell Overhead Walking Lunges (2x40/20 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.
Score is the time on the clock when the last round of Walking Lunges is completed.
About the wod
This Firefighter Hero WOD is dedicated to Mark Whitford, FDNY, Engine 23, who was killed on September 11, 2001.
Firefighter Mark Whitford, 31, called his wife before going into the burning South Tower of the World Trade Center on Sept. 11. A chauffeur for Manhattan’s Engine Co. 23, it was his duty to remain with the truck. But his wife knew he would not stay outside. “I knew he had to do what he was going to do to help people,” said his wife, Renee.
It was his dream to be on a rescue company and on the night of Sept. 10, only hours before the terrorist attacks that leveled the Twin Towers, he was notified of his acceptance to Staten Island’s elite Rescue 5. “He was incredibly happy. That’s why he didn’t stay with the truck. It was in his blood. He was a rescuer,” Mrs. Whitford said.
All six members of Engine Co. 23 remain missing. His brother, Chris, a police officer in Manhattan’s 1st Precinct, spent several days after the tragedy looking for him. The fire truck was discovered. Mr. Whitford’s bunker gear was not on the truck. “That was Mark. He went in all equipped,” Mrs. Whitford said.
In addition to being a firefighter, he was an Army Reserve Captain assigned to Fort Dix. Mr. Whitford was remembered by his family in the following statement: “At age 31 he fully understood and appreciated each precious moment he spent with both family and friends. In his own words, ‘Time does not matter, it is what we do during that time which does.’
He expressed his devotion to live life to its fullest. On Sept. 11 he used the time he had to ensure that others would have this opportunity.” “The biggest thing I’ll remember is he wasn’t just my brother,” said Mr. Whitford’s younger brother, Dennis. “He was my best friend. He helped me out a lot.”
Mr. Whitford leaves behind twin sons, Timothy and Matthew, who are 13 months old.