Train with intent
Honoring Canadian Forces Cpl. Nicholas Bulger
A challenging 10-round workout combining chest-to-bar pull-ups, front squats, and handstand push-ups with short sprint intervals.
Choose your starting point
The prescription
Read the standard before deciding how you will approach the effort.
Time cap
35 minutes
Workout character
Hard effort
Expect a demanding combination of capacity, pacing, and movement quality.
Men · Rx
135 lb barbell
Women · Rx
95 lb barbell
Scaling assistant · beta
Use a transparent starting point for common substitutions in Bulger. The goal is to preserve the time domain, movement pattern where practical, and training intent—not to claim that every movement is identical.
Start with movement quality.
If pain, injury, unfamiliar equipment, or loss of control is part of the decision, pause and get a qualified coach or clinician’s guidance rather than relying on this tool.
How this beta works
Cardio substitution
Distance on a bike or rower changes with model, resistance, terrain, and athlete skill. Enter your normal run pace; this tool protects the expected time interval instead.
Choose available equipment
Suggested starting prescription
Row for 2:00
Cyclical aerobic work with posterior-chain contribution.
Changes impact and running mechanics; maintains a comparable work interval.
This beta is an educational starting point, not medical or individual coaching advice. Record the modification used with your result. Scaling principles are informed by CrossFit: Substitutions and hitting the stimulus.
The story
In honor of Canadian Forces Cpl. Nicholas Bulger, 30, of Peterborough, Ontario, who was killed on July 3, 2009, while on patrol in Afghanistan when an IED detonated near his vehicle. Survived by wife Rebeka and daughters Brookelynn and Elizabeth.
Execution notes
Simple reminders that can help you stay composed when the work starts to accumulate.
Manage shoulder fatigue across all three pressing/pulling movements
Use the runs strategically as recovery
Keep front squat elbows high to prevent forward lean
Chalk frequently for pull-ups