12 December 2022.

4040241 Constable Matthew Arnold

2 Rounds for Time:

40 Wall Ball Goblet Squats 9kg (M) / 6kg (F)
40 Burpee Over Wall Wall
24 Wall Balls at 10ft (M) or 9ft (F) target height with 9kg (M) or 6kg (F)
100m Bear Crawl Pushing the wall ball 9kg (M) or 6kg (F)

Writer: Thomas Saxby | Content approved by Terry & Sue.

Matt was a gentle giant, he was a tall lad, who loved fitness, muay thai and camping. He joined the police service to make a difference and help his local community.

**Details have been removed at the request of the family** 20 March 2026.

(1) Design process
Reason for 2 rounds – 2 officers paid the ultimate sacrifice that day, hence 2 rounds. We have used Matt’s QPS rego number as the rep range plus TWO zeros added to the ‘1’, cause 1 is just too easy.
Reason for wall balls – Matt conducted a lot of squats / leg work with his trainer.
Reason for burpees – Everybody loves burpees, but the high rep count of 40 is very difficult and makes you remember why you are doing this workout.
Reason for wall balls – Keeps the heart rate up, very explosive movement just like Matt’s trainer got him to do with box jumps and single leg work.
Reason for bear crawl push – the wall ball is a burden and can represent life, task or problem and having to push it a total of 200m during the workout, makes you remember why you are doing this workout.
(2) – Named after Matthew Arnold
(3) – Matt was a gentle giant, he was a tall lad, who loved fitness, muay thai and camping. He joined the police service to make a difference and help his local community.
(4) ‘Matt’ was first performed at the Queensland Police Academy gym at Oxley, Queensland , Australia on the 12 December 2023 (1st year anniversary). Where all Queensland Police Officers are trained.
(5) N/A
(6) The rep count is Matt’s unique police service number 4040241 and the two rounds account for both him and Rachel who made the ultimate sacrifice on that day.
(7) Designed to be short, sharp and keep heartrate high. The burpees are a grind and really remind you of why you are doing this workout.
(8) Matt Arnold lost his life in the ambush approximately 20 minutes prior to Rachel passing. It is intended to complete Matt Arnold’s HERO WOD – 20 minute recovery and set-up, and then complete Rachel’s HERO WOD.