Overview of the ‘Bulger’ CrossFit Workout
‘Bulger’ is a CrossFit workout named after Canadian Forces Corporal Nicholas Bulger, who was killed in Afghanistan in 2009. This workout was first posted on the CrossFit main site in 2010. It is a hero workout, which means it is dedicated to a fallen hero and is often more challenging than other CrossFit workouts. ‘Bulger’ is a long and grueling workout that involves running, weightlifting, and gymnastics movements. It is a high-intensity workout that is designed to test an athlete’s endurance, strength, and mental toughness.
‘Bulger’: Workout Description
- Run 400 meters
- 25 pull-ups
- 50 push-ups
- 75 air squats
- Run 400 meters
The recommended weight for the pull-ups and push-ups is bodyweight, while the air squats are performed without any weights. The workout is timed, and the goal is to complete all five rounds as quickly as possible.
‘Bulger’ Variations and Scaling Options
- Reduce the number of rounds: Instead of doing five rounds, beginners can start with two or three rounds and gradually work their way up to five.
- Modify the pull-ups: Those who cannot do pull-ups can do jumping pull-ups or use resistance bands to assist them.
- Modify the push-ups: Those who cannot do push-ups can do knee push-ups or use a box to elevate their hands.
- Modify the air squats: Those who cannot do air squats can do squats with a medicine ball or a kettlebell.
Tips and Strategies for ‘Bulger’
- Pace yourself: ‘Bulger’ is a long workout, so it’s important to pace yourself from the beginning. Don’t go too hard in the first round, or you’ll burn out quickly.
- Break up the pull-ups and push-ups: These two movements can be very taxing on the upper body, so it’s a good idea to break them up into smaller sets. For example, you can do five sets of five pull-ups and ten push-ups.
- Use proper form: It’s important to use proper form for all the movements in the ‘Bulger’ workout to avoid injury. For example, make sure your chest touches the ground during the push-ups and that you fully extend your arms during the pull-ups.
- Warm-up and cool-down: ‘Bulger’ is a demanding workout, so it’s important to warm up properly before starting and cool down properly after finishing. A good warm-up can include some light jogging, stretching, and mobility exercises. A good cool-down can include some foam rolling and stretching.
Athlete Performance in ‘Bulger’
The average time to complete the ‘Bulger’ workout varies depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:
- Beginner: 45-60 minutes
- Intermediate: 35-45 minutes
- Advanced: 25-35 minutes
Conclusion
The ‘Bulger’ workout is a challenging and intense workout that is designed to test an athlete’s endurance, strength, and mental toughness. It is named after a fallen hero and is a great way to honor his memory. While it may be too difficult for some beginners, it can be scaled and modified to accommodate different fitness levels. With proper form, pacing, and warm-up/cool-down routines, anyone can complete the ‘Bulger’ workout and experience the benefits of CrossFit training.