Crossfit HERO Workout
BULL
2 rounds for time:
200 Double-Unders
50 Overhead Squats (135/95 lbs)
50 Pull-Ups
Run 1 Mile
Introduction:
The “BULL” CrossFit Hero Workout is named in honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, who gave his life in service to his country. Designed to test both physical and mental endurance, this workout serves as a tribute to Bull’s bravery and dedication. Whether you are a seasoned CrossFitter or just beginning your journey, the BULL workout offers a challenging yet rewarding experience that will push you to new limits.
The Workout
The BULL workout consists of the following:
- 2 rounds for time:
- 200 Double-Unders
- 50 Overhead Squats (135/95 lbs)
- 50 Pull-Ups
- Run 1 Mile
Equipment
To complete the BULL workout, you will need the following equipment:
- Jump Rope
- Barbell and Plates (to reach the required weight for Overhead Squats)
- Pull-Up Bar
- Crossfit Shoes
- Chalk
- Grip
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Movements:
The BULL workout includes the following movements:
- Double-Unders: A jump rope exercise where the rope passes under your feet twice for each jump.
- Overhead Squats: A squat performed with the barbell held overhead, requiring strength, stability, and flexibility.
- Pull-Ups: A bodyweight exercise where you pull your chin above a bar.
- Running: A cardiovascular exercise that completes each round with a 1-mile run.
Preparation
Proper preparation is key to performing well in the BULL workout and avoiding injury. Here’s a recommended warm-up routine to get you ready:
General Warm-Up (5-10 minutes):
- Jump rope: 2 minutes (alternating single-unders and double-unders)
- Light jogging: 3 minutes
- Dynamic stretches: leg swings, arm circles, hip openers
Specific Warm-Up (10-15 minutes):
- Double-Under Practice:
- Spend 2-3 minutes practicing double-unders to get your rhythm and timing.
- Overhead Squat Mobility:
- Shoulder dislocates with a PVC pipe: 10 reps
- Overhead squat with a PVC pipe: 10 reps
- Wall squats (facing a wall, hands overhead): 5 reps
- Pull-Up Activation:
- Scapular pull-ups: 10 reps
- Hollow holds on the bar: 20 seconds
- Practice a few pull-ups (band-assisted if necessary): 5-10 reps
- Running Preparation:
- High knees: 30 seconds
- Butt kicks: 30 seconds
- Short sprints: 2 x 50 meters
- Double-Under Practice:
Mental Preparation:
- Visualize the workout, breaking it down into manageable parts.
- Set a realistic goal based on your fitness level and past performance.
Score to aim for:
Completing the BULL workout is a significant achievement, regardless of the time it takes. However, setting a target can help you stay motivated and measure your progress. Here are suggested time goals based on different fitness levels:
Elite Athletes:
- Aim for a completion time of 40-50 minutes. Elite CrossFitters have excellent stamina and strength, allowing them to maintain a high pace throughout the workout.
Intermediate Athletes:
- A good target time is between 50-70 minutes. Intermediate athletes should focus on steady pacing, particularly through the overhead squats and pull-ups.
Beginner Athletes:
- Aim to complete the workout within 70-90 minutes. Beginners should prioritize maintaining proper form and taking breaks as needed to ensure safety and effective performance.
Conclusion:
The BULL Hero Workout is more than just a physical challenge; it’s a tribute to a fallen hero and a test of your resilience and determination. By preparing thoroughly and pacing yourself wisely, you can honor Captain Brandon “Bull” Barrett’s legacy while pushing your fitness to new heights. Remember, the goal is not just to finish but to give your best effort in memory of those who have given everything. Embrace the challenge, stay focused, and be proud of the progress you make along the way.
