Hero WOD

Chad

For Time

Format

45–90 min

Avg Time

45/35 lb

Ruck (M/F)

Nov 11

Veterans Day

The Workout

For time:

1,000 Box Step-Ups (20 in)
Wearing a Ruck Pack

Can be completed individually, with a partner, or as a team.

Slick

No ruck. You pick the box height.

Standard

30 lb / 20 lb ruck. You pick box height.

Expert

45 lb / 35 lb ruck. 20 in box.

In memory of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on October 29, 2018, as a result of traumatic brain injuries, blast-wave injuries, and PTSD from more than two decades of service.

About Chad Wilkinson Chad Wilkinson served for over 21 years in U.S. Navy special operations. He died by suicide on October 29, 2018, as a result of multiple traumatic brain injuries, blast-wave injuries, and PTSD sustained across numerous deployments. His wife Sara founded The Step Up Foundation in his honor to raise awareness around veteran suicide and expand support for veterans dealing with the invisible wounds of service. Chad originally created this workout to train for a 23,000-foot climb in Argentina.

Average Times by Level

Chad is one of CrossFit's longest Hero WODs. The time varies significantly based on division and whether you share reps with a partner or team.

Level	Time (Individual)	Notes
Beginner	75–90+ min	Slick or reduced reps
Intermediate	55–75 min	Slick or Standard ruck
Advanced	45–55 min	Expert ruck, steady pace
Elite	Sub 45 min	Expert ruck, fast cadence

Scaling Options

Chad is intentionally accessible — no technical barbell movements, no gymnastics. The three divisions (Slick, Standard, Expert) make it scalable for nearly any fitness level. Additional scaling options include:

Reduce reps to 500 for your first attempt
Lower the box height below 20 inches
Share reps with a partner (500 each) or team
Start without a ruck and add weight in future years

Chad himself scaled up gradually — even as an active duty SEAL. There is no shame in starting Slick.

Strategy Tips

Chad is 50% physical, 50% mental. The movement is simple but 1,000 reps of anything is a long, grinding effort. Key strategies:

Set a cadence and hold it — aim for a consistent number of step-ups per minute, such as 15–20 reps/min, from the start
Alternate your lead foot — step up with your left foot for 500 reps, right foot for 500, or alternate each rep to balance the load
Move your box — changing your scenery helps break up the mental monotony
Break with intention — short planned rest beats stopping out of exhaustion; try sets of 50 with 30-second rests
Rep counter — use a clicker or app so your mind doesn't have to track the count

The Step Up Foundation

CHAD1000X raises funds for veteran mental health initiatives through The Step Up Foundation, founded by Sara Wilkinson. The annual event takes place on Veterans Day (November 11) at CrossFit affiliates and garage gyms worldwide. If you complete Chad, consider donating at chad1000x.com.

If you or someone you know is struggling, the Veterans Crisis Line is available 24/7 — call 988 and press 1, or text 838255.

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