12 December 2022
4041205 Constable Rachel McCrow
2 Rounds for Time:
40 Box Jumps 24 inch (M) / 20 inch (F)
41 Barbell Push Press 40kg (M) / 30kg (F)
20 Dead Ball slams 20kg (M) / 10kg (F)
5 Shuttle Runs out to 20m & back.
Writer: Thomas Saxby | Content Approved by Judy.
Rachel was a warm-hearted, kind person, who only wanted to make the world and her community a better place. Anybody who meet her was instantly drawn to her presence and passion for life. She was 29 years old when she paid the ultimate sacrifice.
**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 Rachel’s QPS rego number as the repetition range.
Reason for box jumps – Rachel loved running up Mt Ngungun and tackling hard stair climbs.
Reason for push press – Rachel was an avid swimmer and loved it, a lot of swimmers use push press to improve strength for swimming, plus the high rep count of 41 is very difficult and makes you remember why you are doing this workout.
Reason for deadball slams – Keeps the heart rate up, very explosive movement and mimics the butterfly swim stroke which Rachel really enjoyed.
Reason for the shuttle runs – Multiple officers from Rachel’s squad informed me that she planned training sessions and focussed on improving her beep test shuttle run every Friday whilst at the Academy.
(2) – Named after Rachel McCrow.
(3) – Rachel was a warm-hearted, kind person, who only wanted to make the world and her community a better place. Anybody who meet her was instantly drawn to her presence and passion for life.
(4) ‘Rachel’ 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 Rachel’s unique police service number 4041205 and the two rounds account for both her and Matt who made the ultimate sacrifice on that day.
(7) Designed to be short, sharp and keep heartrate high.
(8) Matt Arnold, Rachel’s partner 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.
