Boost Your CrossFit Performance with a Weighted Vest: A Complete Guide

Why Weighted Vests Matter in CrossFit

CrossFit is all about pushing physical limits—building endurance, increasing strength, and mastering bodyweight control. Whether you’re scaling up your bodyweight workouts or preparing for the grueling Murph Challenge, a weighted vest for CrossFit is one of the most versatile tools in your arsenal.

This article explores how a CrossFit weighted vest workout can elevate your training, the benefits of weighted vest training, and what to consider when choosing the best weighted vest for CrossFit.

1. What Is a Weighted Vest for CrossFit?

A weighted vest is a form-fitting vest designed to add load to your body during functional training. It typically features evenly distributed pockets for weights and is adjustable for a snug, secure fit—making it ideal for high-intensity workouts.

In CrossFit, weighted vests are frequently used in:

·   Bodyweight WODs (Workouts of the Day)

·   Hero workouts (like Murph)

·   Running, push-ups, pull-ups, air squats

·   Training for tactical competitions or obstacle races

2. Benefits of Weighted Vest Training in CrossFit

2.1 Enhanced Workout Intensity

Adding a vest increases your body’s workload during standard movements like push-ups or air squats. This leads to faster strength gains and muscle endurance development.

2.2 Improved Cardiovascular Conditioning

Wearing a vest while running or doing double-unders boosts heart rate, simulating high-stress endurance events—critical for CrossFit’s metabolic conditioning (MetCon) goals.

2.3 Boosted Caloric Burn

Extra weight equals extra effort. A CrossFit weighted vest workout can increase calorie expenditure by 8–12%, helping with fat loss while preserving muscle mass.

2.4 Greater Functional Strength

Movements in CrossFit are functional and full-body. A weighted vest amplifies this by engaging stabilizing muscles and improving coordination under load.

2.5 Real-World Carryover

Weighted vest training mimics the demands of military, police, and firefighter tasks. That’s why Hero WODs often include the vest—it’s not just for fitness; it’s for preparedness.

3. The Role of the Weighted Vest in the Murph Workout

The Murph Challenge is a Hero WOD dedicated to Navy SEAL Lt. Michael P. Murphy. The workout includes:

·   1-mile run

·   100 pull-ups

·   200 push-ups

·   300 squats

·   1-mile run

All done wearing a 20 lb vest.

This makes the CrossFit Murph vest one of the most iconic symbols of grit and determination in the CrossFit community. Training with a weighted vest year-round helps athletes prepare for this challenge physically and mentally.

4. CrossFit Workouts Enhanced with a Weighted Vest

4.1 Bodyweight WODs

Use your adjustable weighted vest for bodyweight workouts like:

·   Cindy: AMRAP of 5 pull-ups, 10 push-ups, 15 squats

·   Chelsea: EMOM of the same movements for 30 minutes

·   Murph prep drills: 3–4 rounds of 10 pull-ups, 20 push-ups, 30 squats

4.2 Running & Conditioning

Wear the vest for:

·   400m to 1-mile runs between strength rounds

·   Sled pulls or prowler pushes with vest for added resistance

·   Burpee intervals, box jumps, or hill sprints

4.3 Skill Development

Weighted vests can increase strength in:

·   Strict pull-ups

·   Handstand push-ups

·   Pistol squats
This leads to easier progression in unweighted movements.

5. Choosing the Best Weighted Vest for CrossFit

When selecting the best weighted vest for CrossFit, consider the following factors:

5.1 Adjustability

An adjustable weighted vest allows for progressive overload. Start with lighter weights and add more as strength improves. Look for vests with removable steel plates or sandbags in 2.5–5 lb increments.

5.2 Fit and Comfort

CrossFit involves fast, multi-plane movements. A well-fitted vest minimizes bounce and allows for full range of motion. Look for:

·   Padded shoulder straps

·   Breathable materials

·   Secure Velcro or buckle closures

·   Tapered or contoured designs

5.3 Weight Capacity

Most CrossFit workouts use 14 lb (women) to 20 lb (men) for standard Hero WODs, but training vests may support up to 40 lb. For advanced athletes, having a heavier capacity is beneficial.

5.4 Durability

CrossFit is rough on equipment. Choose a vest made with military-grade materials, reinforced stitching, and corrosion-resistant weight components.

6. Weighted Vest vs Other CrossFit Equipment

A weighted vest offers a hybrid between conditioning and strength, making it a unique addition that complements the above tools rather than replacing them.

7. Safety Tips for Training with a Weighted Vest

7.1 Warm Up Properly

Add dynamic warm-ups and mobility drills. Start without the vest before adding it.

7.2 Progress Gradually

Don’t jump into 20 lb immediately. Start at 10% of bodyweight, increase as your body adapts.

7.3 Monitor Form

Don’t let the vest compromise your mechanics. Pay attention to posture in squats, push-ups, and runs.

7.4 Manage Volume

Avoid overtraining. Incorporate vest workouts 1–2x per week initially. Rest and recovery are just as important.

8. How to Program Weighted Vest Workouts in CrossFit

To add weighted vest training to your CrossFit routine, use the following structure:

Combine intensity and variety to stimulate continual progress while minimizing risk of burnout or injury.

9. Conclusion: Should You Train CrossFit with a Weighted Vest?

For any CrossFitter looking to build functional strength, improve endurance, or prepare for benchmark WODs like Murph, a weighted vest for CrossFit is a powerful, affordable tool.

Whether you’re scaling workouts, enhancing stamina, or simply looking to break through a plateau, adding an adjustable weighted vest to your training can yield measurable results fast. Start light, stay consistent, and you’ll notice the transformation—both physically and mentally.