The CHAD1000X workout is a tribute to Navy SEAL Chad Wilkinson, who tragically took his own life on October 29, 2018, after battling the effects of numerous deployments, traumatic brain injuries (TBIs), blast wave injuries, and post-traumatic stress disorder (PTSD). This workout serves as a way to honor Chad's life and legacy, while also raising awareness for suicide prevention, particularly among veterans.
The Origins of CHAD1000X
The "CHAD" Hero WOD goes beyond the Veteran, CrossFit, and GORUCK communities - it is for everyone. Since 2020, CHAD1000X has brought together thousands of registered participants and raised hundreds of thousands of dollars, all with the goal of being part of something greater than themselves and committing to change the statistics surrounding veteran suicide.
Sara Wilkinson, Chad's wife, emphasizes the importance of using Chad's story to raise awareness for suicide prevention. She notes that Chad's struggles are not unique, highlighting the silent epidemic that affects many veterans. The goal is to honor Chad and all veterans who are currently struggling, not just on Veterans Day, but every day.
Chad was the oldest of four siblings and a born overachiever. There are a lot of people who are struggling, too many lives are lost. Many more we can prevent. We believe that physical health leads to mental health and everybody needs somebody. So use “CHAD” as inspiration. Say his name, honor his story, and live big by sharing your time with friends and those you love.
Understanding the Workout
The CHAD1000X workout involves completing 1000 step-ups. The workout can be modified based on fitness level:
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- Slick/Beginner: No rucksack.
- Standard/Intermediate: 30#/20# rucksack.
- Expert: 45# rucksack.
Even Chad Wilkinson, during his time as a SEAL, scaled up to the Expert version gradually.
The Importance of Rucking
Rucking, or walking with weight, is a fundamental aspect of the GORUCK community and a key component of the CHAD1000X workout. It combines aerobic and resistance training, offering numerous physical and mental benefits.
Rucking is walking with weight-that’s it. Chances are you already do it on your commute, at the airport, or walking around campus with textbooks on your back. It can also be done with purpose. Rucking is a low-impact combination of aerobic and resistance training. You’ve probably rucked your whole life, and people have been doing it since the beginning of time.Rucking for fitness started in the military but everyone stands to benefit from it.
Benefits of Rucking:
- Burn Calories: Rucking burns far more calories as walking.
- Build Muscle: Rucking actively engages the legs, glutes, hips, back, shoulders, and core.
- Zone 2 Aerobics: Rucking makes it easier to maintain 60-70% max HR-zone 2-at which fat oxidation is maximized.
- Stronger Bones: Rucking improves bone density and can prevent or alleviate the consequences of osteoporosis.
- Save your joints: Rucking, which is mechanically the same as walking, only places about 2.7x the weight of you plus the ruck.
- Get Outside: Rucking offers the chance to look away from a screen and maybe fix that ‘text neck’ you’re developing.
Many individuals have found rucking to be a transformative activity. One person shared, "I didn't start rucking until I was in my late 40s and desperately needed to change my lifestyle. I was obese, and presenting a host of related medical problems. The simpleness of rucking appealed to me. Throw on a ruck and walk. This may sound cliché, but rucking saved my life."
Another individual recounted, "I was late 40s, somewhere north of 340 pounds, pre-diabetic, high blood pressure, high cholesterol, and all the rest. Through cycling and GORUCK, I lost the weight, built-up strength, and finished my first Tough at 51. I lost almost 150 pounds, and am in the best shape of my life. All my medical problems vanished."
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Rucking Guidelines:
- Start with 1-2 rucks per week if you're new to working out, or 3-4 rucks per week if you already work out.
- Start with 10 - 25 pounds, depending on your current fitness activity level and bodyweight.
- If you can't maintain good posture for the entire ruck, lower the weight and build up over time.
- Work your way up in increments of 5 pounds each week, or as you see fit.
- A good rule of thumb is to not carry more than ⅓ of your bodyweight.
According to Colonel S.L.A. Marshall, the soldier should be limited to ⅓ of his bodyweight. In our experience, we've found the ⅓ rule to be true, and a great goal to work up to over time, and not exceed.
Yes, rucking is one of the safest and most efficient ways to burn calories and lose weight. Also known as Active Resistance Training (ART), which is part active cardio and part strength training, rucking will burn significantly more calories than walking.
Additional Rucking Challenges and Tasking
Beyond the CHAD1000X workout, there are various rucking challenges and tasks that can be incorporated into your fitness routine. These include timed rucks of varying distances, heavier than normal rucks, and rucks with specific objectives, such as visiting a local cemetery or rucking to a friend's house.
Examples of Additional Rucking Tasking:
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- Timed rucks: 1 Miler, 2 Miler, 3 Miler, 4 Miler, 5 Miler - ALL TIMED at baseline weight for you, or 45/30 (heavy).
- 3x 3 mile Rucks using heavier than “normal” on all 3 miles.
- 3x 1 mile "Apache" rucks. Hold a mouth full of water and breathe only through your nose.
- Ruck 2+ miles in the vicinity of a local cemetery. Consider visiting a veteran’s grave.
- Ruck to a friend or neighbor’s house.
These additional tasks often include elements of reflection, connection with others, and honoring the memory of those who have served.
Remembering Chad Wilkinson and Supporting Suicide Prevention
Participating in the CHAD1000X workout and other rucking activities is a powerful way to honor Chad Wilkinson and all veterans who have been affected by suicide. It's a reminder that physical health and mental health are interconnected, and that reaching out to others can make a difference.
By saying Chad's name, honoring his story, and living big by sharing your time with friends and loved ones, you can contribute to the effort to prevent veteran suicide and support those who are struggling.
To further support this cause, consider donating to organizations dedicated to veteran suicide prevention and mental health. Together, we can make a difference in the lives of those who have served our country.
Consider visiting a veteran’s grave as part of the UWVC Memorial Day #LestWeForget Ruck (special patch details forthcoming). Say their name so they are not forgotten. Render a salute or place your hand over your heart in a moment of silence.
Think about an area of your life where you are not at peace. Perhaps it’s with a relationship, your career, your fitness, or another aspect of your life. This month your additional challenge is to listen to a veteran on the subject ofwar.
In the spirit of reaching out and connecting with another human being, invite a buddy to ruck alongside you.
| Workout Level | Rucksack Weight | Description |
|---|---|---|
| Slick/Beginner | No rucksack | Ideal for those new to rucking or with limited physical fitness. |
| Standard/Intermediate | 30#/20# rucksack | Suitable for individuals with some rucking experience and a moderate level of fitness. |
| Expert | 45# rucksack | Designed for experienced ruckers and those with a high level of physical fitness. |
5 Physical Benefits of Rucking (#4)
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