“Chad” is a Hero WOD in CrossFit named in honor of Chad Michael Wilkinson, a Navy SEAL who sacrificed his life in defense of our country. Here’s the structure: “Chad” • 1,000 box step-ups for time: • Box height: 20 inches for males, 16 inches for females • Wear a weighted vest (45 pounds for males, 35 pounds for females) Tips: 1. Pacing: “Chad” is an endurance workout. Pace yourself from the beginning to maintain consistency over the high volume of box step-ups. 2. Form on Step-Ups: Maintain proper form on each step-up. Fully extend your hip at the top of each repetition. 3. Weighted Vest: If using a weighted vest, ensure it’s securely fastened for the entire workout. 4. Mental Toughness: “Chad” is mentally challenging due to its length. Stay focused and break down the workout into manageable segments. Benchmarks: Completing the workout within 1.5 to 2.5 hours is a common goal.