Marshfield Fire Department



Great resources and workouts to help you improve your performance, reduce injuries, and prolong your career with MFD.


Get this 28-day Workout Program from FRF that will help you lose weight, gain strength and improve your overall health and fitness.

Time to start training like a fire rescue athlete.  FRF is offering a free 28-day workout program to help you lose weight, gain strength and take your fitness to the next level.  The program includes access to the FRF tracking app, eating guides, coaching, and more.  It is FREE for all MFD members.  Give it a try!

firehouse fresh cover

Firehouse Fresh- Recipes designed to fuel hungry firefighters.

Designed by registered dieticians, these recipes are easy to prepare and healthy for your crew. Give them a try!


sleep issue graphic

Addicted to Awake: Sleep Deprivation in the Fire Service

The hard truth is that almost 40 percent of firefighters suffer from a sleep disorder. According to a screening of 6,933 firefighters, 80 percent of those who tested positive had no prior awareness or previous diagnosis of their condition. This is a growing concern in the fire service.

cable chest press- start fire attack 2

Health & Fitness: Fitness for the Fire Attack

Here is a great article to help you prepare for the basement fire scenario.   Advancing charged hoseline and fire attack are some of the most physically demanding activities we do on the fire ground.   Make sure you are strong, mobile, and ready for the fire attack with these great exercises.

Additional Resources for you and your crew.

foam roll glutes

Foam Rolling Guide for the Fire Service

Muscles sore and tight from a previous shift or workout?  Have you tried foam rolling?  The compressed foam pieces floating around all the stations might just be the fitness tool you need to start feeling and moving better. 

Summary of Foam Rolling Positions
5 steps to better nutrition cover- madison fire

Five Steps to Better Nutrition

Eating in the firehouse or any house can be a challenge.  This guide simplifies nutrition and gives easy to follow and applicable steps to help you "clean up" your diet and lean up. This manual includes:

-Five easy to follow guidelines to get you lean and “fit for duty.”
-Nutrition Hacks that will help you prepare and plan healthy meals
-Healthy Snack Options to insure you stay on track
-The 90-10 Eating Plan.  Teaches you how to plan your "cheat meals" and stay on-track with your nutrition.
-Example meal plan

Fitness tips and articles.

In these extremely stressful times, as you continue to answer the call during the COVID-19 pandemic, it may help to talk to someone who understands the challenges of the job and the strain this deadly virus may be causing.

The Warriors Research Institute (WRI) - run by IAFF Behavioral Health partner Dr. Suzy Gulliver - is offering telemental health services at no cost to all IAFF members in the United States.  

Treatment is provided on a secure web platform by licensed therapists who have experience working with firefighters. Call in by phone or participate via your personal computer in the comfort of your own home. Treatment can address a range of behavioral health challenges and you do not need a specific diagnosis to participate.

Learn more here.  

Stay updated on COVID-19 resources and guidance for IAFF members at

No Equipment, No Problem.

Has the Coronavirus outbreak closed your gym?  Even though the gyms are closed, your fitness does not have to suffer.  Here is a great workout that you can perform at the firehouse or at home.  The workout does not require any equipment, does not take a lot of space or time and will help you stay fit and ready.  Click the link below to view a PDF document that includes the workout, exercises and links to videos.  Give it a try!

Click here to Discover this great Bodyweight Workout Option

Great Workout for the Firehouse

Looking for a workout to try at the firehouse?  Here is a quick and efficient workout that will help you move better on (and off) the fireground.   This workout will also help you boost metabolism and burn some fat.  The workout requires some lighter dumbbells or a plate weight, all of which are available at the firehouse.  Program also includes some stretches and cardio options.  Click the link below to view a PDF document that includes the workout, exercises and links to videos.  Give it a try!

Click here to Discover this great Dumbbell Workout Option


Improve Your Health, Boost Your Immune System.

As we are called to respond to the Coronavirus outbreak we as first responders must remember that our own health and fitness is crucial.  This is the time we need to focus on building a strong immune system and healthy body.  We cannot take care of our citizens if we do not take care of ourselves.  Here is a great article about the things we MUST do as firefighters, EMTs and medics to boost immunity and stay healthy.  Click here to Discover the Best Ways to Boost Immunity.  

Boost Immunity with These Foods

We know as first responders that every day is game day.  This is especially true during this time when the Coronavirus is upon us.  Right now, more than ever we need to make sure that we take care of ourselves so we can better service our communities.

First responders must remember that the immune system is the body’s defense against infection and illness. When it’s weak, you have a harder time staying healthy.  That’s why it’s important to take steps to improve immunity.  Good nutrition is essential to a strong immune system, which offers protection from seasonal viruses and the flu and other health problems including arthritis, allergies, and cancers.  Feeding your body and crew certain foods may help keep your immune systems strong.  Now is not the time to be eating the sweets and drinking energy drinks.  Click here for the Best Foods to Eat to Boost Immunity.


Don't Feel Well Campaign_Ad_600x250

The IAFC launched a new campaign:  "IF YOU DON'T FEEL WELL....DON'T MAKE IT YOUR FAREWELL"

As you know, half of all Firefighter deaths each year are cardiac-related - and many who survived a cardiac incident have reported not feeling well or that something was wrong prior.  If you or someone on your crew is experiencing an "uncomfortable" or "different" feeling, extreme fatigue or other symptoms, you need to act and those around you need to act.    These are signals that you or your crew mate need to get checked out.  Here is a great video for the IAFC on the subject.  Click here to watch the video and learn more about the campaign.

Firefighting is a dangerous profession, and a growing body of research and data shows the contributions that job-related exposures have in chronic illnesses, such as cancer and heart disease. The National Institute for Occupational Safety and Health (NIOSH) recently undertook two large studies focused on firefighter cancer and concluded that firefighters face a 9 percent increase in cancer diagnoses, and a 14 percent increase in cancer-related deaths, compared to the general population in the U.S.  One way to improve chances of survival of cancer is early detection.

Would you recognize a cancer symptom? Cancer often first reveals itself as a subtle and persistent change to your normal health. Knowing how to identify these changes can lead to earlier diagnosis, more effective treatment, and saved lives.

Here is a great resource that explains how to detect the early signs of cancer CLICK HERE.


Why do Firefighters Have Heart Attacks?

Heart attack and strokes are more likely to kill firefighters than an actual fire. A recent research article just confirmed one of the major reasons why. The research confirms that the physical demands of firefighting may trigger the formation of blood clots and impair blood vessel function -- two factors associated with increased risk of heart attack and stroke. (You can read more about that research by clicking here.) 

Improve YOUR Sleep.

Firefighters often don't get enough sleep. Sleep deprivation can lead to real problems, including safety concerns.  For anyone who has worked in the fire service, this is hardly news. One of the most difficult adjustments for new firefighters can be the shift work: the 10/14 split, the 24- or 48-hour workday. As firefighters age, sleep disorders can lead to serious health problems for them. Click here to read about the "7 Ways to improve your crew's sleep and safety

yoga zam

Why Firefighters Need YOGA

The truth of the matter is yoga can be as mellow or as arduous as you make it, just like any physical practice. The beauty of yoga is that it goes beyond just the physical. For firefighter’s yoga can be a really great way to relieve stress and center the body and mind. This is especially important considering the high stress of the job. Yoga, if you allow it to be so, could be one of the best ways to combat PTSD.


Click here to discover 5 Reasons Why Every Firefighter Should do Yoga.  (Click here for the article.) 

Goblet Squat for more Fireground Strength

 We all know that stairs and climbing are major fire rescue movements performed on the fire ground so… improve your leg strength and you could improve your performance on the fire ground. One exercise is very good at doing just that…. the goblet squat. The goblet squat is a multi-joint lower body exercise that fires up (no pun intended) the glutes, quads, and hamstrings.   Unlike the traditional back squat, the goblet squat is executed by keeping the body in an upright position, which results in less strain on the lower lumbar and spine and places an increased demand on your upper back and core. Goblet squats also help improve mobility in the hip, thus helping you out with other fire rescue movement patterns.  Click here for a great tutorial on the Goblet Squat

goblet squat
Red Motivational Health and Fitness Instagram Post

If you have any questions, please reach out to Aaron (click here).