• The 2009 First Responder's Challenge
• The 2008 First Responder's Challenge

The Challenges

Challenge #1

500 Meter Row
30 Wall Balls
30 Push Ups
30 Sit Ups
10 Minute Max

Challenge #2

Fran
21 - 15 - 9
Thrusters 95/65
Pull Ups
15 Minute Max

Challenge #3

Teams of 5 complete the following for time.

• 200M Buddy Carry. Each member of the team must be carried at least once during the run.
• 150 Burpees. 1 Athlete works at a time, all athletes must contribute. Chest to deck, full extension at the top and feet must leave the ground.
• 150 Partner Assisted Chest to Bar Pull Up Thrusters. 1 athlete is hanging on the pull up bar the 2nd athlete is standing beneath them supporting their waist. The 2nd athlete supports the 1st athlete up until his/her chest touches the bar. They will complete 30 reps then the 2nd athlete will take over and complete the C2B pull ups while the 3rd athlete steps in and takes over for the thrusters. Each member will do 30 reps before the next athlete takes over.
• 250 ft. Walking OH Lunge. Each member will lunge 50 ft. with a 25# bumper plate extended OH. The arms must be at full lock out position and cannot be rested on the head. The forward knee must make contact with the ground. One athlete works at a time and passes the plate to the next athlete.
• 200M Tire Flip. All athletes must contribute to the tire flip. If the tire rolls, the team must start over.
• 200M Sprint. All athletes run together and the last one to cross the finish line determines the team time.

Challenge #4

1K Row
1 Mile Run

Challenge #5

• Tug-Of-War
• Med Ball Run with 14#.  Teams run in single file and toss the MB to the athlete behind them. Last athlete in the line then runs to the front of the line. Continue for 3 full laps.  The ball cannot be held…it must be caught and tossed. If the ball drops, the entire team must stop where they are and do 5 Squat Thrusts together then continue on.  Score is time completed. In event of a tie, the team with the least amount of drops wins.  10 Min Max
   
• Shuttle Races.  There will be 4 circuits to be completed for 3 rounds in the shortest amount of time possible.  Each member of the team must complete at least 1 circuit. 
   
  • Circuit 1: Broad Jump Burpee 20 yards down and sprint back, tag the next athlete and they complete,
  • Circuit 2: Bear Crawl down 40 yards and sprint back, tag the next athlete in line and they complete,
  • Circuit 3: Walking Lunges down (Knee MUST touch the ground each step) and a sprint back, tag the next and complete
  • Circuit 4: Reverse run down and a sprint back, tag the next athlete and complete the above circuits 2 more times.

Record total time.  10 Min Max

• Kettlebell Relay.  The team must throw, put or swing and release the KB down the field 100 yards.  The KB must be tossed. The athlete cannot walk or run with it. It needs to be picked up and thrown where it lands.  Once you pass the cone, the team must complete 250 KB swings. The KB must reach full extension at the top of the movement.  Toss the KB back down the field in the same manner. Record the time all members cross the finish line.  10 Min Max

Challenge #6

Complete max number of reps in 8 minutes going ground to full extension overhead.  Choose one of the following barbells: 45, 65, 95, 115 or 135.  The bar cannot be dropped from OH.  Score is the total number of reps multiplied by the weight used for total weight.

Final Challenge

JOSEPH

Our heartfelt sympathies go out to the family of Marshfield firefighter, Robert Whitman who tragically lost his 5 year-old son, Joseph earlier this week. It is with great respect that we honor Joseph and our athletes from the Marshfield Fire Department by naming our final challenge in his name.

400 M Run
Tire Flip out 50M then perform
100 Burpee Tire Jumps
Tire Flip Back 50 M
50 Pull ups
100 OH Squats (95/65)
100 Wall Balls (20/14)
100 Push Press (95/65)
50 Pull ups
400 M Run

• all 5 team members must complete the run as a team
• the reps need to be completed in the order as listed with one athlete working at a time
• the last athlete over the finish line is the time for the team
• 25 Minute Max

The Comments

Special Training Rates
Cynergy is proud to provide a special discount to First Responders - and their spouses!

• $125 per month with a one-year commitment

• $225 per month with spouse for one-year commitment.

Find out more.