In extrication/bunker gear:
Walk and/or jog 1/4 mile carrying a different extrication tool in each hand, for time
If you do not have extra extrication tools, grab a 35 and 45lb kettlebell/dumbbell
Wearing your SCBA (gear optional), row on the rowing machine until your vibe alert activates, finish the workout by jogging until your bottle is completely empty
Record meters rowed, strokes per minute (SPM) and time it took for you to get there
In Gear (no SCBA/can substitute tennis shoes for boots)
Perform in order, no partitioning:
Run 1 Mile
100 Body Squats
Run 1 Mile
Run a tower
Pull hose up and down in a controlled manor
Level 1: Body weight - 1" Hose
Level 2: 25lb vest - 1 3/4" Hose
Level 3: Bunker gear breathing air, 3" Hose
In full gear, breathing air:
Flip a tire as many times as possible in 10 minutes
The bigger the tire, the better. Record your starting and ending air PSI.
Never Forget 9/11 - 17th Anniversary Workout
Climb 110 Stories in Gear
Level 1: Bunker Gear, no SCBA
Level 2: Bunker Gear with SCBA or 25lb Vest
Level 3: Bunker Gear with 50lb Vest
"Throughout their existence, the WTC towers had more floors (at 110) than any other building."
Perform 8 Rounds
In bunker gear:
50 foot hose pull
50 ft Farmer walk (60+lbs each hand)
Telephone pole flips (no telephone pole, use a heavy tire)
Photo of Officer Amy Caprio in uniform
“Amy Caprio Dedication Workout”
3 Miles for Years of service
29 Reps for Years lived
Run 1/2 Mile
One Team member will wear a weight vest, swapping off with another team member every 1/2 Mile.
Calisthenics will be completed with the vest on. 40lb vest.
Teammates must remain in plank position during push-ups if the vest-wearer takes a rest.
Recommended Team Size 2 or 3.
Fun Run - Vest Run - Team Workout
Amy Caprio was a police officer with the Baltimore County Police Department who had served with the department for almost four years until she was killed in the line of duty on Monday, May 21, 2018.  BiographyCareerAmy Caprio joined the Baltimore County Police Department in July 2014, according to a database of county employees. She graduated with the department’s 140th recruit class in December 2014 and was initially assigned to the Essex, Marylandprecinct. 
In December and January 2017 Amy Caprio helped solve a series of package thefts in Baltimore County, Maryland. The investigation began when Caprio was assigned to handle a report of a stolen package in Nottingham, Maryland and then a report of empty boxes tossed in bushes along a roadside in Parkville, Maryland. 
Amy Caprio gathered evidence from security cameras, interviewed witnesses, tracked a vehicle and compared notes with other officers investigating package thefts in the area. She ended up linking two suspects to dozens of stolen package cases in the Parkville, White Marsh, Dundalk, Towson, Cockeysville and Essex precincts. When officers found the suspects’ hotel room, it was filled with stolen goods, including a brightly colored handmade quilt with “a heartfelt inscription” that a woman had shipped to her granddaughter. The quilt eventually was returned to the family. 
For her work solving the case, Amy Caprio was named officer of the month for the Parkville precinct for December 2017. The police department praised Caprio for “the lengthy investigation and hard work that Officer Caprio invested into what she could have simply considered a trash complaint.” 
DeathOn Monday, May 21, 2018 Amy Caprio was allegedly killed by 16-year-old Dawnta Harris while responding to a burglary call in Nottingham, Maryland. Dawnta Harris has been charged with murder as an adult and is being held at an adult detention facility. 
Amy Caprio had responded to a report of a suspicious vehicle, a black Jeep Wrangler, at about 2 p.m. Monday at 3 Linwen Way in Perry Hall. A 9-1-1 caller said suspects had broken into a home and the first arriving officer was on the ground after confronting the driver of the Jeep. 
The Jeep was later found abandoned nearby, in the 9500 block of Dawnvale Road in Nottingham, and officers located Harris about a block away, court documents said. 
Prosecutors said Harris had the keys to the Jeep in his pocket when police questioned him, and when they left, he tried to hide them under the seat. 
During an interview at police headquarters, Harris admitted he was sitting in the driver seat while the three other suspects committed a burglary, according to charging documents. He told officers he saw Caprio drive up the block, when she got out of her car and demanded that he get out of the Jeep, the documents allege. Instead, he “drove at the officer,” the documents said. 
Caprio was taken to MedStar Franklin Square Medical Center on Monday, May 21, 2018 with traumatic injuries and was pronounced dead at about 2:50 p.m.
Farmer walk for 1/4 mile, in full gear with the cutters in one hand and the spreaders in the other
Record your time, repeat without gear
(you can swap hands and rest as needed)
Find the oldest, heaviest and grittiest set of extrication equipment if possible
Thank You for Your Service.