"Chad" is a CrossFit Hero workout named in honor of Chad Wilkinson, a Navy SEAL who tragically lost his life in 2018. This workout has become a staple in the CrossFit community and is performed in tribute to both Chad's memory and to raise awareness for veteran mental health and suicide prevention.

 

The Workout:

For Time:
1,000 Box Step-Ups (20-inch box)
Weighted Vest: Typically, 45 lbs for men, 35 lbs for women

 

Why "Chad" Matters:

The "Chad" workout isn’t about speed. It’s an endurance event that mirrors the uphill battle veterans often face, representing perseverance, grit, and the willingness to push through difficult moments. As participants climb each step, the weight they carry can be seen as a reminder of the burdens that some veterans continue to bear long after their service ends.

Strategy and Tips:

Pacing: This workout can be daunting due to its sheer volume. It’s important to pace yourself from the beginning and avoid burning out too early. Steady, controlled movements are more sustainable than going all-out.

Step Technique: Use a full foot plant on the box and drive through the heel. This reduces strain on your calves and makes the movement more efficient over time.

Take Breaks Wisely: Scheduled, short breaks are better than unplanned, extended rests. Consider breaking the workout into manageable chunks (e.g., sets of 50 or 100 step-ups) with brief pauses to breathe and reset.

Gear Up: Ensure your weighted vest fits snugly and comfortably. Improperly fitted gear can cause irritation and make the workout more challenging than necessary.

Mental Toughness:

"Chad" isn't just a physical test; it demands mental strength and determination. It’s easy to want to quit or slow down as fatigue sets in, but the purpose is to honor Chad's memory and the struggles of those who serve. Reflecting on this while moving through the reps often helps athletes push beyond their perceived limits.

Whether you’re honoring veterans, supporting a cause, or simply challenging yourself, "Chad" is a reminder of resilience, grit, and respect for those who have sacrificed so much.