Ship” is a CrossFit hero workout, named after Canadian Forces Sergeant Prescott Shipway, from Esterhazy, Saskatchewan, Canada.

Shipway, or ‘Ship’, was assigned to the Second Battalion of Princess Patricia’s Canadian Light Infantry.

He was killed in September of 2008 by a roadside bomb in the Kandahar province of Afghanistan.

Workout

Nine rounds for time of:

Details

185 lbs on the bar and a 36 inch box for men, 135 lbs on the bar and 30 inch box for women.

Scaling

Squat Cleans – Always focus on form over weight. If you don’t think 9 rounds of 7 are do-able, decrease the weight. Even if you’re a new kid on the block and need to start with just a PVC pipe.

If that’s the case, welcome, and be proud of your work on this, regardless of the weight.

Burpee Box Jumps – Nobody loves a burpee. We just put up with them and appreciate them for what they are.

If you’re struggling with the range of motion, you can do the push-up from your knees, focus on standing up and getting back down on the ground, or even push-ups against the wall with a hop in between each push-up.

"Ship" is a CrossFit hero workout, named after Canadian Forces Sergeant Prescott Shipway, from Esterhazy, Saskatchewan, Canada.